24
Sep
9/25/17
CrossFit Ferus – CrossFit
Back Squat (6-1-6-1-6-1)
3 sets of
6 reps at 75%
1 rep at 85%
Metcon (AMRAP – Rounds and Reps)
Death by…
30 Double Unders or 50 Singles
RX + 1 DB Clean & Jerk 50/35
RX Barbell 95/65
Scaled Options: KB Swings,WB Shots
EMOM add 1 rep to Clean & Jerk until failure
After completing WOD finish with
2:00 Push-up hold
10 :5 negative pushups
2:00 Elbows plank
30 Hollow Rocks or 30 V-ups