8/29/18

CrossFit Ferus – CrossFit

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Metcon (Time)

For Time:

600m run

3 rounds

20 WB Shots

10 Burpees

Then…

600m run
Scale the volume on running BEFORE you adjust Wallball numbers! Runs should be intense and near maximal. WB’s should be performed at/near unbroken!

SL RDL-Pendlay Row (5-5-5-5)

Perform 5 reps on each leg.

Metcon (No Measure)

Cash out

3 sets :30 at each station

DBL DB Shrugs AHAP

DB Hammer Curls

* you need two separate sets of DB’s for this*