CrossFit Ferus – CrossFit
3*200m E2:00* this should be used as build up sets. Arm action and foot strike should be your focus.
2*400m E4:00 * Use this set to feel your strides open up. And work on running under control for a longer distance
1*800m * this is supposed to be your Max Effort trial for the day *
Score for the day is your time on the 800m run
Metcon (AMRAP – Rounds and Reps)
7 Power Snatch 95/65