6/4/18

3
Jun

6/4/18

CrossFit Ferus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Repeat for two quality sets:

10 Empty Bar Good Mornings

10 BradfordPress

20 DU’s or 40 Singles

:30 Deadbug

5 Handstand Kickups

Metcon (Time)

For Time

0:00-10:00

30 Deadlifts 185/135

100 DU’s

20 S2OH

100 DU’s

10:00-20:00

30 TTB

50/40 Cal Row

20 HSPU’s

50/40 Cal Row

Bench Press (3-3-3-3-3-3)

Weight should be 10-20lbs heavier than your current 5RM. Use same weight across for all sets, work on bar speed!