CrossFit Ferus – CrossFit

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Back Squat (2-2-2-2-2)

Squat to a box AT parallel and with a :3 descend each rep. Increase weight each set

Split Jerk (1-1-1-1-1)

Pause for :3 in the receiving split position before returning feet back together. Show control of each rep. Add weight each set

Metcon (AMRAP – Reps)

8:00 Clock

800m run

AMRAP w/ DBL KB’s 53/35

4 Farmers Carry Lunges

4 Front Rack Lunges

4 OH Lunges
12 reps of Lunges=1 rep

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