11/28/18

CrossFit Ferus – CrossFit

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Metcon (Weight)

10:00 ALT EMOM

Odd-6 Front Squats

Even-2 S2OH
* try to keep the weights for both the squats and press the same weight. I.e.. if I attempt my last set at 225 for 6 reps on FS, then I want to attempt 225 for 2 on S2OH. Front Squats should stay “light and fast”, while the press should be pretty damn tough.

Metcon (No Measure)

10:00 ALT EMOM

Odd- 15/12 Calorie Row

Even- 10 DB Curls & 20 yard Gun Walk

Metcon (AMRAP – Reps)

3 rounds /3:00 AMRAP/2:00 rest between rounds

50 Air Squats

20 WB Shots 20/14

AMRAP Burpees
Send it!!! If you can breathe when the clock runs out then you are doing it wrong. Nobody ever made a change by being comfortable ✊🏽