8/21/18 – Ferus Athletics

CrossFit Ferus – CrossFit

Metcon (Time)

For Time:

100 Burpee Pull-Ups (30 Burpee Ring MU’s)
Start the workout & E3mom complete a 20 yard Box Sprint

Core Finisher

Complete 2 sets of each:

1:00 Elbow Plank

:30 Side Plank/side

15 KB Lateral Pull-Thru’s/side

15 Ring-Rollouts

1:00 Deadbug (actively performing a band pull-apart)