20
Aug
8/21/18
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)