11/30/18

CrossFit Ferus – CrossFit

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Metcon (No Measure)

3 sets for quality

8 Landmine Bent Over Row (Pause each rep at your chest for :2)

10 DB Front Raise

Do It For The Gram

Men use 45# plate, Ladies use #35

20 Toe Touches

20 Reverse Crunches

20 Russian Twists

20 Sit-Ups

Metcon (Time)

For Time:

21-18-15-12-9-6-3

SDHP 115/75

40 yard box sprint after every set

Fellas use 2-45# plates

Ladies use 1-45# plate

* e4mom perform 5 Strict Pullups *