CrossFit Ferus – CrossFit

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Metcon (Weight)

5 rounds E3mom

50’ DB Front Rack Lunges 50/35

4 Deadlifts

* if you go so heavy that you lose intensity on this EMOM then you are doing wrong. The point of this is not to go as heavy as you possibly can, it’s to work on your Deadlift technique while under fatigue and stress of a time component.

Pull Up Capacity

3 rounds for quality

3-5 Unassisted Strict Pull-Ups

Max Banded Strict Pull-Ups

10 DB Renegade Rows

Flab Into Fab

3 rounds for quality

:30 Resistance Band Elbow Plank

:30 WTD Elbow Plank

1:00 Elbow Plank