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