10/1/18

CrossFit Ferus – CrossFit

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Front Squat (4-4-4)

3 sets of 4 AHAP

2 sets of 13 AFAP @50-60%

Pull Strength

3 sets

30 Banded Face Pulls into Max Effort Chin Over Bar Hold

Metcon (Time)

For Time:

(EMOM Perform work in parenthesis)

60 Box Jump Overs 24″/20″ (:30 Wall-Sit)

50 WB Shots (:30 Elbow Plank)

40 Pullups (:30 Pushup Plank)

30 SA DB Hang Clean&Jerk HEAVY(:30 plate OH Hold)