9/4/18

3
Sep

9/4/18

CrossFit Ferus – CrossFit

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Back Squat (3-3-3)

3 attempts at a 3RM

Back off to 50-60% of your heaviest set of 3 & perform 2 sets of 13 AFAP

Metcon (AMRAP – Reps)

3 sets for Max Reps

1:00 Hollow Hold/Deadbug Hold

:15 Transition

1:00 Row/Ass Bike for Calories

:15 Transition

1:00 Plate Push for Distance (every 25′ counts for 1 rep)

1:00 Rest between each round