CrossFit Ferus – CrossFit

Front Squat (3-3-3-3)

Build in weight each set. Sets 3&4 should be max effort sets

Back Rack Lunge (4-4-4)

Perform as Reverse Lunges. Front leg is elevated from plate. 40% of 1RM Back Squat

Metcon (Time)

8 rounds for time

50’ Box Sprint 135/90

100’ KB Farmers Carry 72/53

Rest 1:00

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