CrossFit Ferus – CrossFit

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Warm-up (No Measure)

Pump Prep

3 rounds

10 Ring Bicep Curls

15 Ring Tricep Extensions

Metcon (No Measure)

5 sets/10 reps/performed as a superset

DB Front Squat

DB Bench Press
Challenge yourself to move with the highest movement quality possible! Intent of movement should exceed load of movement. You guys hate squatting with anything that’s not a barbell, so work on a weakness and enjoy this gnarly superset! ✌🏽

Metcon (Time)

For Time:

60 DB Power Snatches 50/35

50/40 Cal Row

40 Box Jump Overs 24”/20”

30 TTB

20 DB SA OHS (10 each arm)

10 Bar MU’s