6/12/18

CrossFit Ferus – CrossFit

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Warm-up (No Measure)

2 rounds increasing intensity each round:

20 Band Pull-Aparts

20 Russian KB Swings

:30 Bottom Squat Hold

:30 Hollow Hold

Metcon (Time)

For Time:

21-15-9

WB Shots & Burpees

(10:00 Cap)

Back Rack Lunge (10-10-10-10)

Perform 5 reps each leg. Build in weight each set

Metcon (Time)

For Time:

21-15-9

WB Shots & TTB

(10:00 Cap)