9/10/18

CrossFit Ferus – CrossFit

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Back Squat (2-2-2)

3 sets of 2 AHAP

into

2 sets of 14 AFAP at 50-60% of your heaviest 2

Floor Press (5-5-5)

After you complete 5 Floor Press go immediately into 10 Floor Wipers with the same weight.

Metcon (Time)

For Time

20-2 Calorie Row in 2 rep decrease increments

3 Burpee Pull-ups after each set (RX+ 2 Ring MU’s or 4 Bar MU’s after every set)