CrossFit Ferus – CrossFit

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Metcon (Time)

10 rounds (5 each arm)

4 Hang DB Snatch 65/45

6 Walking OH Lunges

Odd rounds-40 yard Box Sprint

Even rounds-1 round of “Cindy” 5 Pullups,10 Pushups,15 Air Squats

*if you break at all during the Snatch&Lunge portion of the round you will run a 100m penalty before picking the DB up*

Metcon (Weight)

Spend the duration of class working to a heavy of the following complex

2 High Hang Pulls+1 Power Snatch

* at minimum you should hit at LEAST 4 building attempts *