5/9/17

8
May

5/9/17

CrossFit Ferus – CrossFit

Deadlift (3-2-1-1-1)

3 reps at 70%

2 reps at 80%

3 sets 1 rep at 90%

Metcon (Time)

4 rounds:

12 Lunges ( Alternate rounds between Front & Back rack ) 145/95

8 Bar Facing Burpees
15:00 Time Cap

Death By Strict Pull-ups (AMRAP – Rounds and Reps)

RX + Strict

RX Any grip any variation of pull-ups ( no kipping )

X Elevated Ring Rows