3/28/17

28
Mar

3/28/17

CrossFit Ferus – CrossFit

Warm-up (No Measure)

300m Row

10 Snatch RDL

8 Snatch Kane

6 Muscle Snatch

4 OHS

2 Power Snatch

300m Row

Snatch EMOM (1-1-1-1-1)

10:00 Snatch EMOM

Perform 2 Snatch Pulls+1 Full Snatch

5 minutes at 70%

5 minutes at 80%

Then 5 attempts at a heavy single

Metcon (Time)

10 OH Squats 155/95

10 Box Jumps 24″/20″

10 Thrusters 135/75

10 TTB

10 Power Cleans 205/115

10 Burpee MU’s ( ring or bars )

10 Power Cleans 205/115

10 TTB

10 Thrusters

10 Box Jumps

10 OH Squats
26:00 Time Cap

Add :01 for rep NOT completed before the cap.