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