8/22/18

CrossFit Ferus – CrossFit

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Back Squat (1-1-1-1-1-1-1-1-1-1)

Complete 10 sets of 1 rep

:15 Squat AHAP (:5 descend,:5 Bottom,:5 ascend)

10 Banded High Pulls & 10 Banded Curls after each set

Metcon (AMRAP – Reps)

15:00 AMRAP

500m Row

20 Box Jumps & 20 TTB

400m Run

20 DB Man-Makers

AMRAP WB Shots w/ remaining time