11/24/18

23
Nov

11/24/18

CrossFit Ferus – CrossFit

View Public Whiteboard

Metcon (No Measure)

In teams of 4:

Buy in 5k Team Row

Switch every 200m

Three resting stations

1) DBL KB/DB Hold

2) 5 Thrusters 95/65

3) 7 Slamballs

Into 300 yards of OH Lunges 45/35# plate

Switch every 20 yards

Three resting stations

1) DBL KB/DB Front Rack Hold

2) 7 Clean&Jerks 95/65

3) Elbow Plank

Into team 600m Sprint