12/14/17

13
Dec

12/14/17

CrossFit Ferus – CrossFit

Warm-up (No Measure)

2 rounds of

500m Row

Followed by our core complex after each row

:5 Hollow Hold

5 V-Ups

6 Jack Knives

5 Tuck-Ups

:5 Hollow Hold

* to be completed as extended warmup *

Metcon (Time)

For Time:

25 Box Jump Overs 24”/20”

15 Cal Row

10 Snatches 165/115

15 Cal Row

25 Box Jump Overs 24”/20”
Cash out w/

30 Back Extensions on GHD

1:00 L-Sit or Knee Tuck