CrossFit Ferus – CrossFit

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New Weightlifting

Behind The Neck Strict Press 3 sets of 5

Ring Face Pull 3 sets of 15

SA DB Bench Press 4 sets of 8 each arm

KB Tricep OH Extension 4 sets of 15

L-Sit Banded Row 5 sets of :15 MAX REPS!

Incline Pushups 5 sets of 10

All three segments performed as a superset

Metcon (AMRAP – Reps)

10:00 AMRAP

Ugly Lap around loop

3 WB Shots 20/14

3 TTB (WTD Sit-ups w/WB for scale)

6 WB Shots


…until 10:00 expires
Running scale will be a 600m run for those who can not complete that loop lap in under 8 minutes. We are looking for a max effort longer duration run followed by WB’s & TTB that will be hard to catch breath. Push yourself and know your running capacity.