23
Sep
9/24/18
CrossFit Ferus – CrossFit
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