CrossFit Ferus – CrossFit

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Squat Clean (1-1-1-1-1-1-1-1-1-1)

Perform 10 sets building in weight each set from the blocks at mid-thigh.Your last 2-3 attempts should be sub-maximal but challenging with the focus on solid movement quality

Clean Pull (2-2-2-2-2-2-2-2-2-2)

Perform 10 sets from the blocks at your knee height. Focus is making contact with the barbell at “launch” point and finishing with balanced footwork.

Metcon (Time)

For Time:

15 HSPU’s

20 Front Rack Reverse Lunges 135/95

10 Bar MU’s

10 Burpee MU’s

20 Thrusters 135/95

15 HSPU’s