6/20/17

CrossFit Ferus – CrossFit

Metcon (No Measure)

2 rounds:

400m run

immediately followed by:

RX+ 2 Muscle Ups+1:00 locked out hold

RX Max Effort Locked out hold on rings/bar

X Push-Up Hold

Metcon (No Measure)

2 rounds:

500m row

immediately followed by:

RX+ Max Strict Pull-ups

RX Max Pull-ups,Chin-ups,Ring Rows
post reps to comments for each round

Back Squat (2-2-2-2-2)

15′-30′-45′ Box Suicide Sprint 45/25 BEFORE each set.

Squats at 70% of 1RM