18
Jun
6/19/17
CrossFit Ferus – CrossFit
Warm-up (No Measure)
3 sets for quality:
:30 Hollow Hold w/ PVC pipe
:30 Knee Up Hold
3 reps of ISO Bent Over Row
1 rep of iso hold = Overhand Row + :10 Hold at chest
Metcon (AMRAP – Rounds and Reps)
6:00 AMRAP
6 Deadlifts 225/155
6 Bar Facing Burpees
Finisher: 50 Mountain Climber Push-Ups