1/2/18

1
Jan

1/2/18

CrossFit Ferus – CrossFit

Back Squat (1)

* those that tested on Monday will perform the following

3 rounds for quality:

12 Glute Ham Raises

40 yard offset DB Carry ( one in OH position,one in farmers carry position)((complete 40 yards with one arm consecutively and then switch))

15 Parallette Shoot Throughs

Metcon (3 Rounds for time)

3 rounds/each for time/2:00 rest between rounds

15 Cal Row

10 Burpees Over Rower(Facing)

25’ HS Walk( 16 HS Hold Touches/2 WallClimbs/:20 HS Hold )
Cash out: 30 Strict Ring K2E