25
Sep
9/26/18
CrossFit Ferus – CrossFit
Warmup
Gymnastics Skill Warmup
3 sets
10 Pikes øn Rower
10 K2E øn Rower
1 Wallclimb
:15 Nose2Wall Hold
Pick one (max freestanding HS Hold or HS Walk)
Front Squat (5-5-5)
3 sets of 5
Take 50-60% and perform 2 sets of 12
Metcon (Weight)
18:00 EMOM
1-3 Muscle Ups&25 Double Unders
2-1 Power Clean+1 Hang Power+1 Jerk AHAP
3- Rest
Sub out 10 Pullups if you don’t have MU’s.