11/22/17

21
Nov

11/22/17

CrossFit Ferus – CrossFit

Metcon (Weight)

10:00 to build to a heavy complex of:

:3 Pause at Mid Shin

:3 Pause at Knee

1 Squat Snatch
Re-Grip between each movement

Metcon (Time)

2 rounds for time:

25 Power Snatch 75/55

20 Front Rack Stationary Reverse Lunges

15 HRPU’s
For every drop of the barbell on Snatches & Lunges perform 3 Burpees at the end of the workout

Core Finisher

20 Ab Rollouts or

Accumulate 1:30 in a tuck hold on parallettes OR

Accumulate 1:00 in L-Sit