9/28/18 – Ferus Athletics

CrossFit Ferus – CrossFit

Warm-up (No Measure)

Perform 3, 500m rows with a partner for Time. During rest you perform 20 DB Russian Twists

Perform 3, 20 Cal Ass Bike Sprints with a partner for Time. During rest perform 20 V-Ups

Back Squat (4-4-4-4)

Start at your 70% and build in weight each set. Pause for :2 in the bottom of the hole for each rep. Use your %’s based off your most recent 1RM or successfully lifted single from LAST Monday.

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

15 WB Shots 20/14

5 Burpee Box Jump Overs 24″/20″

Rest 2:00

5:00 AMRAP

10 HEAVY WB Shots 30/20

5 Box Jumps 30″/24″