7/9/18

CrossFit Ferus – CrossFit

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Metcon (Weight)

FOR Time&Load

Bench Press 20 reps AHAP

Run 800m AFAP

Bench Press 15 reps AHAP

REST until full recovery

2K Row Trial re-test

Rest until full recovery

Bench Press 10 reps AHAP

Run 800m AFAP

Bench Press 5 reps AHAP
Add your bench press weight from all sets for your score. 2K Row should be scored separately, along with your fastest 800m run

2k Row (Time)

Max Effort 2k Row

800m Run (Time)

Max Effort 800m Run