8/9/18

CrossFit Ferus – CrossFit

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Back Squat (2-2-2-2-2-2)

1st Rep perform with a :3 tempo descend

2nd Rep perform with a :3 pause in bottom

Ring Planks

Every :30 for 3:00 complete

3 Ring Pushups, rest in plank position with hands in rings

Metcon (Time)

For Time:

15 Cal Row

20 Pullups

15 Cal Row

30 Push Press 115/85

15 Cal Row

40 HRPU’s

15 Cal Row

50 Burpees