6/22/17

CrossFit Ferus – CrossFit

Metcon (Time)

10-20-30-40-50-40-30-20-10

Unbroken Sets of Double Unders
If you trip up during a set start that set over.

15:00 Time Cap

Z Press (3-3-3-3-3)

add bands and weight to the ends of your bar to increase instability

Metcon (Time)

3 rounds of :

20 Burpees

20 Wallball Shots 20/14