10
Sep
9/11/17
CrossFit Ferus – CrossFit
Front Squat (3-3-2-2-1-1)
* Use resistance bands *
** :3 descend on each rep **
Push Strength
5-4-3-2-1-2-3-4-5
Ring Dips with :3 hold between each set
Or
10-8-6-4-2-4-6-8-10
Push-ups with :3 hold between each set
Metcon (AMRAP – Reps)
5:00 AMRAP for unbroken sets of Thrusters
RX 135/95
1 then 2 unbroken then 3 unbroken etc for 5:00 reps only count if set is completely performed unbroken
Push Press (1)
Use the rest of class to build to a daily heavy Push Press or attempt a new 1RM