8/27/17

CrossFit Ferus – CrossFit

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Back Squat (4-4-4)

complete 2 sets of 12 AFAP with 50-60% of your heaviest 4 Rep

Bench Press (4-4-4)

Perform at an incline! same format as back squats

Metcon (AMRAP – Reps)

14:00 Clock

0-10:00 w/ a partner

ALT EMOM of Max Cal Row

10:00-12:00

Max Snatches 95/65 Partner A

Max Double Unders Partner B

12:00-14:00

Max Double Unders Partner A

Max Snatches Partner B
Snatches should be performed at a weight where you are turning out a minimum of 30 reps during your time period there. 3 singles on the jump rope equals 1 DU rep. Score is team total of Cals rowed and Snatches/DU’s combined