9/20/18

CrossFit Ferus – CrossFit

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Warm-up (No Measure)

5 sets of

10 Slamballs

10 Sit-ups w/Slamball

10 Ring Rollouts

:20 Ring Plank

Metcon (Time)

3 rounds

500m run (roughly)

200m Farmers Carry
Challenge yourself on the Farmers Carry! You’re gonna run a new route tomorrow btw so 🤷🏽‍♂️

Metcon (Time)

3 rounds

500m Row

20 Ring Dips

10 Weighted Pullups
On the pullups do something harder than you want to!