8/3/18

2
Aug

8/3/18

CrossFit Ferus – CrossFit

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Warm-up (No Measure)

Perform as giant superset 3 times

DBL KB Strict Press 5 sets of 5

DBL KB Floor Press 5 sets of 10

DBL KB Hollow Hold 5 sets :15

Overhead Squat (3)

15:00 to build to a heavy 3RM OH Squat

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Metcon (Time)

For Time:

400m Slamball Throw (Sub out PLATE OH Walk)

200′ OH Walking Lunge w/ Slamball ( Plate OH Lunge )

150 Double Unders