CrossFit Ferus – CrossFit

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Metcon (Time)

For Time:

10 R Arm Snatch+Lunge+Lunge (hold kb/db overhead during Lunges)

100m R Arm Farmers Carry

100m R Arm OH Carry

10 L Arm Snatch+Lunge+Lunge

100m L Arm Farmers Carry

100m L Arm OH Carry

100 Double Unders

600m run
Go AHAP as you can on this! Completely down for you walking and carrying something heavier than you use for the Snatch Complex ! Going unbroken should be damn near impossible

Fill The Sleeves

Quality Finish:

Max SA Deadhang from bar

50 Banded Curls+Pull-Aparts

50 DB Skull Crushers

20 Ab Candlesticks holding onto the racks

20 Ring Rollouts

50 Alternating DB Curls For Time….kidding, sorta