9/24/18

CrossFit Ferus – CrossFit

View Public Whiteboard

Deadlift (6-6-3-3)

* build in weight across each set. For the sets of 6 you’ll pause at the knee for a :2 count. On the sets of 3 you’ll pause at the knee for a :3 count. Perform all reps in TnG style. *

Metcon (AMRAP – Reps)

Tabata for Max Reps

:20 on/:10 off/8 full rounds

Ass Bike/Row Cals

DB Thrusters

DB Renegade Rows

DB Lunges
Pick a DB weight that allows you to move for the entire duration of work period at maximal/near maximal effort.

Metcon (No Measure)

Finish w/

50 Hollow Rocks (:90 Deadbug ISO Hold)

50 Superman’s

50 Banded High Pulls

50 Plate Front Raises