4/20/17

 In WOD

CrossFit Ferus – CrossFit

Hollow & Arch Work

2 sets:

1:00 Hollow Hold RX+ L-Sit

:30 Barbell Stability Hold OH

1:00 Superman Hold

3 TGU’s each arm

Split Jerk (2-2-2-2-2-2)

65% of 1RM Split Jerk

Metcon (AMRAP – Reps)

3 rounds for max reps:

1:00 KB Swings 70/44

1:00 Pull-ups

1:00 Cal Row

Rest 2:00 B/W Rounds

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