6/21/17

20
Jun

6/21/17

CrossFit Ferus – CrossFit

Metcon (AMRAP – Rounds and Reps)

Granite Games Workout #3

4:00 Window to complete:

2 rounds of

12 OH Squats 95/65

12 TTB

If complete before 4:00 add another 4:00 to clock and complete

2 rounds of

10 OH Squats 135/95

12 TTB

If completed before 8:00 add another 4:00 and complete

2 rounds of

8 OH Squats 165/115

12 TTB

If completed before 12:00 add another 4:00 and complete

2 rounds of

6 OH Squats 185/125

12 TTB

Stop at 16:00

KB Front Rack Single Arm Step-Up (4-4-4-4)

4 sets/4 reps each leg/:03 controlled descend back to the ground
KB is being held in the corresponding arm with the leg being worked.

Core Work

3 sets:

20 Scissor V-Ups

:30 plank hold each elbow