CrossFit Ferus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 sets performed as giant set

SA DB Strict Press 8/arm

SL DB RDL 6/leg

SA 1/2 TGU 4/arm
Perform all reps/movements on one arm before moving on. Strict Press should be HEAVY!!!, RDL’s shoe CONTROL, and TGU’s should present a challenge in COORDINATION

Metcon (Time)

For Time:

400m run

100′ Farmers Carry 70/53 (4 WallClimbs)

600m run

100′ Farmers Carry (3 WallClimbs)

800m run

100′ Farmers Carry (2 WallClimbs)
Find something extremely heavy for you to carry for 100’ Farmers Walk! Ladies stay ABOVE 40#’s on everything, Guys challenge yourself!