15
Dec
12/16/17
CrossFit Ferus – CrossFit
Metcon (Time)
Teams of 3 for time:
300 Lateral Parallette Jumps
(20 reps at a time)
Batters Box: OH Plate Hold
On Deck: Wall-Sit
Into 5 rounds:
5 DB Remegade Rows(10 total)
10 WB Situp Shots
10 Jumping Lunges(20 total)
* 1 round is when each partner has completed the reps at each station*
Then 1 round
800m run
400m WB Run
200m Farmers Carry AHAP
* 1 round is when each partner completes the distance for each section*
40:00 Time Cap