8/21/17

CrossFit Ferus – CrossFit

Warm-up (No Measure)

E:30 for 3:00

RX 3 Pushups

RX+ 3 Ring Pushups

* Must hold elbows locked out for entire 3:00

2) E:30 for 3:00

Alternate between hollow hold & superman hold

Metcon (3 Rounds for reps)

In 3:00

500m row

AMRAP Squat Cleans 95/65

Rest 3:00

In 3:00

500m row

AMRAP Thrusters 95/65

Rest 3:00

In 3:00

500m row

AMRAP Bear Complex 95/65