CrossFit Ferus – CrossFit
Behind The Neck Strict Press 3 sets of 5
Ring Face Pull 3 sets of 15
SA DB Bench Press 4 sets of 8 each arm
KB Tricep OH Extension 4 sets of 15
L-Sit Banded Row 5 sets of :15 MAX REPS!
Incline Pushups 5 sets of 10
All three segments performed as a superset
Metcon (AMRAP – Reps)
Ugly Lap around loop
3 WB Shots 20/14
3 TTB (WTD Sit-ups w/WB for scale)
6 WB Shots
…until 10:00 expires
Running scale will be a 600m run for those who can not complete that loop lap in under 8 minutes. We are looking for a max effort longer duration run followed by WB’s & TTB that will be hard to catch breath. Push yourself and know your running capacity.