9/1/17

CrossFit Ferus – CrossFit

Warm-up (No Measure)

E:30 for 3:00 Alternate between Hollow Hold & Superman’s

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

8 DB Power Cleans 50/35

25′ Front Rack Lunge

15 Box Jumps 24″/20″

8 DB Power Cleans

25′ Front Rack Lunge

15 DB Push-ups
Begin the workout & every 5:00 perform 35 Ab Mat Situps