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)
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 *