CrossFit Ferus – CrossFit

View Public Whiteboard

Metcon (Weight)

E2MOM for 10:00

1 Clean Pull

1 Clean

1 Front Squat

1 Split Jerk
Drop the bar after the Clean Pulls. And then the last 3 movements will be performed as a complex. Start lighter and focus on technique, last set should be a challenging weight but we are aiming for no misses

Metcon (Time)

For Time:

Complete until 50 reps of Deadlifts are complete


50 DU’s (125 singles)

6 Burpees Over Bar

Max Deadlifts 245/185
If you are not hitting at least 5 Deadlifts in a round then make an adjustment either in volume of previous movements or weight on the Deadlift Bar. (Don’t you dare try and negotiate 6 Burpees, punks! )