9/19/17

CrossFit Ferus – CrossFit

10:00 EMOM

EMOM 10:00

:5 Lock out Hold on Rings

:5 Dip Hold on Rings

5 Dips

5 K2E on Rings

or

:5 HS Hold

:5 Negative

5 K2E with head on floor

5 Push-ups

Metcon (Time)

For time:

45 Double Unders

R Arm 75′ OH Lunge 50/35 DB

45 Double Unders

L Arm 75′ OH Lunge 50/35 DB

35 Double Unders

10 R Arm Burpees 50/35 DB

35 Double Unders

10 L Arm Burpees 50/35 DB

25 Double Unders

10 R Arm Push Press 50/35

25 Double Unders

10 L Arm Push Press 50/35