6/5/17

4
Jun

6/5/17

CrossFit Ferus – CrossFit

Metcon (AMRAP – Rounds and Reps)

Death By Cal Row

Men start at 10 Calories the first minute

Women start at 8 Calories

Add 2 reps each minute until failure

Metcon (3 Rounds for reps)

3 sets of Max Unbroken Wallball Shots

RX + 30/20

RX 20/14

X choose a weight that allows you to get a minimum of 10 reps each round
1:00 DBL KB/DB/or Barbell Front Rack Hold

VERY HEAVY!

Immediately start your next set of WB’s after you finish your 1:00 hold

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

3 KB Cleans each arm 53/35

6 Push-ups

9 Air Squats