6/15/18

CrossFit Ferus – CrossFit

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Warm-up (No Measure)

Partner SlamBall Warmup

1-10-1

* both partners perform the set of 10 *

Metcon (AMRAP – Reps)

For Reps:

1:00 AMRAP DU’s

1:00 Rest

1:00 AMRAP DU’s

1:00 AMRAP Pull-ups

1:00 Rest

1:00 AMRAP DU’s

1:00 AMRAP Pull-ups

1:00 AMRAP HRPU’s

1:00 Rest

1:00 AMRAP DU’s

1:00 AMRAP Pull-ups

1:00 AMRAP HRPU’s

1:00 AMRAP DB Snatch 50/35 *switch hands every 5 reps *

1:00 Rest

1:00 AMRAP DU’s

1:00 AMRAP Pull-ups

1:00 AMRAP HRPU’s

1:00 AMRAP DB Snatch

1:00 AMRAP DB OH Lunges *switch hands every 5 reps*