1/10/18

9
Jan

1/10/18

CrossFit Ferus – CrossFit

Metcon (Time)

500m Row buy-in

3 rounds

10 Pull-ups +10 KBS

3 rounds

20 Push-ups+10 KBS

3 rounds

30 Air Squats+10 KBS

500m Row buy-out

PullUps Week 2

2 sets ME iso chin-up hold (weighted)

5 reps of :5 Pull-up Negative

5 reps of :5 Chin-up Negative

20 Klovlov Presses