6/29/17

28
Jun

6/29/17

CrossFit Ferus – CrossFit

CORE EMOM

10:00 EMOM pick one of the following to work on:

* 5-10 Strict TTB

* 5 reps of K2E-TTB

*:20 L-Sit

* :30 WTD plank on elbows

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

6 Ring Muscle Ups

12 Shoulder2OH 155/105

15 Burpee Box Jump Overs 24″/20″

Scaled

10:00 AMRAP

6 Dips

12 Shoulder2OH 95/65

15 Burpee Box Jumps 24″/20″

Metcon (Distance)

5 rounds 1:00 Max Effort/ 1:00 Rest

Row for distance