8/31/18

CrossFit Ferus – CrossFit

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Metcon (Weight)

4 sets

Back Rack Lunges AHAP rack to rack in gym

After each set complete

7 Strict Pullups

AMRAP Ring Dips
Score is total weight successfully moved from rack to rack! If you don’t have Ring Dips then sub out 30 Banded Tricep Pulldowns

Metcon (Time)

For Time:

30 TTB (20 MU’s)

50 KB Thrusters (40 KB OHS)

70 KB Swings ( 60 KB Hang Power Cleans )