12/9/17

8
Dec

12/9/17

CrossFit Ferus – CrossFit

Metcon (Time)

For Time W/ Partner:

500m Row each partner

Partner holds KB’s in Front Rack

* every drop of the KB results in 5 Burpees for each partner immediately. This includes transitions on rower *

50 KB Alternating Push Press (50 reps each arm to be split between partners)

50 TTB

500m Row each partner

* same rules apply *

75 WB Shots

75 Box Jump Overs

500m Row each partner

* same rules apply *

100 HRPU’s

100 KB Swings