8/29/17

28
Aug

8/29/17

CrossFit Ferus – CrossFit

Warm-up (No Measure)

Movement Primer

20:00 AMRAP

50′ Sandbag/D-Ball/DB/WallBall Front Rack Carry + 10 Reverse Lunges

50′ DB OH Carry + 10 S2OH

50′ KB Farmers Carry + 10 DBL KB Russian Swings
50′ walk plus the movement work should be performed without setting the weight down.

Metcon (Time)

For Time:

15 Cal Row

20 Pullups

15 Cal Row

30 Thrusters 115/85

15 Cal Row

40 Burpees

15 Cal Row

50 Double Unders
25:00 Time Cap