30
Aug
8/31/18
CrossFit Ferus – CrossFit
Metcon (Weight)
4 sets
Back Rack Lunges AHAP rack to rack in gym
After each set complete
7 Strict Pullups
AMRAP Ring Dips
Score is total weight successfully moved from rack to rack! If you don’t have Ring Dips then sub out 30 Banded Tricep Pulldowns
Metcon (Time)
For Time:
30 TTB (20 MU’s)
50 KB Thrusters (40 KB OHS)
70 KB Swings ( 60 KB Hang Power Cleans )