28
Aug
8/29/18
CrossFit Ferus – CrossFit
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*