26
Aug
8/27/17
CrossFit Ferus – CrossFit
Back Squat (4-4-4)
complete 2 sets of 12 AFAP with 50-60% of your heaviest 4 Rep
Bench Press (4-4-4)
Perform at an incline! same format as back squats
Metcon (AMRAP – Reps)
14:00 Clock
0-10:00 w/ a partner
ALT EMOM of Max Cal Row
10:00-12:00
Max Snatches 95/65 Partner A
Max Double Unders Partner B
12:00-14:00
Max Double Unders Partner A
Max Snatches Partner B
Snatches should be performed at a weight where you are turning out a minimum of 30 reps during your time period there. 3 singles on the jump rope equals 1 DU rep. Score is team total of Cals rowed and Snatches/DU’s combined