4/5/17

4
Apr

4/5/17

CrossFit Ferus – CrossFit

Back Squat (3-2-1-1-1)

Build to a heavy single or go for a new 1RM. Max 3 attempts

Front Squat (3-2-1-1-1)

Build to a heavy single or attempt a new 1RM

Metcon (3 Rounds for time)

Each Interval for Time

5-10-15-20 WallBall Shots

RX 20/14

RX+ 30/20

10 Burpees AFTER each set of WB’s

Rest 2:00 then

5-10-15-20 WallBall Shots

10 HRPU’s AFTER each set of WB’s

Rest 2:00 then

5-10-15-20 WallBall Shots

RX 5 HSPU’s

RX+ 4″ Deficit HSPU’s