8/28/18

CrossFit Ferus – CrossFit

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Push Jerk (10-10-10-10)

4 sets of 10 (building AHAP)

1:00 Max Ass Bike after each set

Rest 2:00 after each set

ALL THE ABS

20 Heavy KB Pull-Thru’s side

20 Ring Rollouts

200’ SA KB Farmers Carry/each arm

1:00 Deadbug (hold KB)

Metcon (Time)

For Time:

21-15-9

Pullups

DB Front Squats AHAP
DB’s should be heavy enough where performing any sets unbroken is impossible!