7/4/17

3
Jul

7/4/17

CrossFit Ferus – CrossFit

Metcon (Time)

In Teams of 4:

30 Cal Row (15/each)

* 2 partners dead hang from bar while actively rowing. If you drop off bar then rower must stop *

40 HSPU’s (20/each)

* 2 partners hold DL position. Reps only count when the bar is off of the ground. 275/185 *

50 Box Jumps (25/each)

* 2 partners hold plank while box jumps are being performed. If knees hit the ground then Box Jumps must stop *

60 Shoulder2OH 95/65 (30/each)

* 2 Partners hold plate across chest. 45/25 *

70 Double Unders (35/each)

* 2 Partners hold plate OH. Scale 90 singles for those performing singles *

800m TEAM RUN

90 Syncho Air Squats
40:00 CAP