CrossFit Ferus – CrossFit

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Metcon (No Measure)

Perform 3 sets of all movements as a superset:

Back Rack Elevated Reverse Lunge -6/per leg

Dual DB Strict Press- 8 reps

WTD Situps- 20 reps
Back Rack Lunges should be fast and explosive! Reach on the DB Strict Press and see how heavy you can go for each set. Don’t care how you do it, or what you do it with, make the situps heavy and challenging.

Metcon (Time)

4 rounds for time

75 DU’s (150 Singles)

4 Clean&Jerks
RX: Start at 155/105 and add weight each round to athletes choice!

RX+ 205/125, 225/135, 245/145,275/155

This workout has a 20:00 Time Cap