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