7/2/18

1
Jul

7/2/18

CrossFit Ferus – CrossFit

View Public Whiteboard

Front Squat (3-3-2-2-1-1)

2 sets of 3 with :2 Pause

2 sets of 2 with :3 Pause

2 sets of 1 with :5 Pause

Bench Press (5-5-5-5-5)

* use resistance bands and close grip on the bar. Build in weight each set, continue to build until your bar speed drops *

Metcon (Time)

12 Deadlifts 225/185

30 Pullups

9 Deadlifts 275/205

20 TTB

6 Deadlifts 315/225

10 C2B (10 Muscle Ups)
15:00 Time Cap