9/6/17

5
Sep

9/6/17

CrossFit Ferus – CrossFit

Power Clean (1-1-1-1-1)

EMOM 5:00 building in weight each set

Squat Clean (1-1-1-1-1)

Pause in the bottom for :2

Clean and Jerk (1-1-1-1-1)

Must be a squat clean. Build to a daily heavy single or attempt a new 1RM

Metcon (AMRAP – Reps)

5 rounds

:30 AMRAP Burpee Box Jumps 24″/20″

:30 Rest

:30 AMRAP TTB

:30 Rest

Warm-up (No Measure)

Accessory Extra Work

5-4-3-2-1 Ring Dips with :5 ISO hold b/w each set

* Sub out 10-8-6-4-2 Push-ups for those that need it