28
Nov
11/29/18
CrossFit Ferus – CrossFit
Metcon (AMRAP – Rounds and Reps)
4 rounds for time
50 DU’s
18 KBS 53/35
50 DU’s
12 KB Cleans 53/35 (6/Arm)
50 DU’s
6 KB Snatches 53/35 (3/Arm)
Cool It Down-Flatten It Out
4 rounds for quality
15/10 Cal Bike
10 Parallette Shoot Thru’s
:15 Tuck Hold
10 Curtsy Squats each leg
For Quality means don’t go dumb on the bike. This is meant to flush your tired legs and steal some easy capacity volume. Focus on moving well and trying some new gymnastics movements and core development exercises!