9/27/17

26
Sep

9/27/17

CrossFit Ferus – CrossFit

5:00 EMOM

Choose

:5 Dead Hang

5 Kipping Swings

5 K2E’s

or

:5 Push-up negatives

5 K2E

5 Kipping HSPU’s

Metcon (AMRAP – Rounds and Reps)

) 15:00 AMRAP

200m run

30 Air Squats

10 HSPU’s

10 TTB

Metcon (3 Rounds for time)

Rowing Sprints for time

Fully recover between each set

10 Cal Row

20 Cal Row

30 Ca Row