CrossFit Ferus – CrossFit

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Metcon (Weight)

Back Squat

20-15-10-5 for MAX LOAD

* after every set pick a HS variation that you struggle with and work on it. i.e. :30 HS Hold or 50′ HS Walk, Wallclimbs, etc..

Rest as needed after each round
Yup, that’s it in terms of WOD’s for the day. Pure strength day; rare, but necessary! Get a thorough warm-up in that includes some foam rolling and deep tissue work, followed by mobility, and then some movement priming. You get one attempt at each set, if you miss; hit your gymnastics piece and recover till your ready for the next set. Enjoy, tis’ the season for GAINZ!

Metcon (No Measure)

3 rounds for quality as a finish

60 yard DBL KB Front Rack Carry

20 KB Shrugs