27
Sep
9/28/18
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″