8/6/18

5
Aug

8/6/18

CrossFit Ferus – CrossFit

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Back Rack Lunge (8-8-8)

Perform 8 reps each leg. After each set complete :30 Knee Tuck on bars or rig or Max Effort L-Sit

Metcon (AMRAP – Reps)

5 rounds for max reps

1:00 15 HRPU’s (10 HSPU’s) & Max Thrusters 135/95

:30 rest

1:00 300’ Shuttle Run (12/8 Cal Ass Bike) & Max WB Shots

:30 Rest
Scale your volume to where you have a minimum of :15 to perform Thrusters & WallBall Shots. Be aggressive and let the pain reward you 👌🏽