12/19/17

18
Dec

12/19/17

CrossFit Ferus – CrossFit

Metcon (AMRAP – Reps)

Complete each section 2 rounds/2:00work/1:00 rest/1:00 rest between each piece

40 PVC Pipe Sit-ups

AMRAP DBL KB Alternate Presses

30 WTD Ab Mat Sit-ups

AMRAP DBL KB Front Squats

20 TTB

AMRAP ALT KB Snatches
Athlete’s Choice for KB weight. This is a conditioning piece, so move fast with great form is of the highest priority!

ISO Holds

Accumulate:

1:00 Dip Support

1:00 Ring Support

1:00 Chin-Up Hold

100 Band Pull-Aparts