10
Aug
8/11/18
CrossFit Ferus – CrossFit
Metcon (Time)
With a partner for Time:
Run 400m (30 Synchro Air Squats)
Run 400m back to gym (80 WB Shots)
Row 1,000m (40 Synchro Ab-Mat SU’s)
Row 1,000m ( 100 WB Shots )
20 Tire Flip Box Jumps (50 Double Unders)
20 Tire Flip Box Jumps (120 WB Shots)
200 yard Box Sprints = 10 Down&Backs w 90/45 added to the box weight