9/21/18

CrossFit Ferus – CrossFit

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Warm-up (No Measure)

3 rounds

20 KB Around The Worlds (10/side)

2 TGU’s each arm

20 KB Oblique Bends each side

Pick something Handstand related and challenging for you! hold,walk,etc..

Metcon (Weight)

5 rounds e4mom

20/15 Cal Bike (25/20 Cal Row)

3 Power Cleans+2 Front Squats+1 Jerk

completed as a complex AHAP. Combine your total weight from all 5 rounds for your score in total lbs successfully lifted in the complex.