7/17/17

 In WOD

CrossFit Ferus – CrossFit

Overhead Squat (3-3-3-3-3)

Build to a 3RM throughout the 5 sets

Squat Snatch Complex (1-1-1-1-1)

Squat Snatch+Hang Squat Snatch
Aim for 5 sets of no misses. Technique over weight!

Metcon (Time)

For Time:

50′ DB Lunge 50/35

20 Box Jumps 24″/20″

Rest 1:00

50′ DB Lunge

15 Box Jump Overs

Rest 1:00

50′ DB Lunge

10 Burpee Box Jumps

Rest 1:00

50′ DB Lunge

5 DB Burpee Step-Over
Subtract 3:00 from your final time for rest period.

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