9/17/18

CrossFit Ferus – CrossFit

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Back Squat (1-1-1-15-15)

Back Squat 3 sets of 1 AHAP

Back Squat 2 sets of 15 AFAP @50-60%

Metcon (Time)

10 Curtis P’s 95/65

20 HRPU’s (20 HSPU’s)

30 Front Squats

40/35 Cal Row

30 TTB

20 Push Press

10 Thrusters

Rest 2:00

6:00 AMRAP

1:00 Plank

30 Russian Twists w/DB

40 Ab Mat Sit-ups

50 Superman’s

Max TTB In remaining time

* if you can’t complete the above work in 6:00 to get to TTB, finish out with 30 weighted V-Ups *
Curtis P= Power Clean,Lunge,Lunge,Press

Push yourself to do all the barbell stuff as close to unbroken or largest set possible. Rest periods should be brief! Push yourself on the row and be rewarded with the “fun” that the back half of this workout has for you.