7/7/17

CrossFit Ferus – CrossFit

Hang Power Clean (7-7-5-5-3-3)

emom for all sets. rest 2:00 between rep changes to add weight. Build to a heavy set of 3!

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

55 Double Unders

15 Ring Dips ( Ring Pushups,HRPU’s )

5 Box Sprints 45/25 – 5 Back Squats 185/135

* Alternate between sprints and squats each round. RX+ take the Back Squats from the ground *