9/26/18

CrossFit Ferus – CrossFit

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Warmup

Gymnastics Skill Warmup

3 sets

10 Pikes øn Rower

10 K2E øn Rower

1 Wallclimb

:15 Nose2Wall Hold

Pick one (max freestanding HS Hold or HS Walk)

Front Squat (5-5-5)

3 sets of 5

Take 50-60% and perform 2 sets of 12

Metcon (Weight)

18:00 EMOM

1-3 Muscle Ups&25 Double Unders

2-1 Power Clean+1 Hang Power+1 Jerk AHAP

3- Rest
Sub out 10 Pullups if you don’t have MU’s.