8/11/18

CrossFit Ferus – CrossFit

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Metcon (Time)

With a partner for Time:

Run 400m (30 Synchro Air Squats)

Run 400m back to gym (80 WB Shots)

Row 1,000m (40 Synchro Ab-Mat SU’s)

Row 1,000m ( 100 WB Shots )

20 Tire Flip Box Jumps (50 Double Unders)

20 Tire Flip Box Jumps (120 WB Shots)

200 yard Box Sprints = 10 Down&Backs w 90/45 added to the box weight