19
Jun
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