11/28/17

27
Nov

11/28/17

CrossFit Ferus – CrossFit

Metcon (No Measure)

20:00 EMOM

Station 1: Heavy 40 yard Box Push

Station 2: :30 DB OH Hold

Station 3: :30 Max Band Pull-Aparts

Station 4: 5 BMU’s, 7 Pull-ups, or 5 Jumping Pull-up Negatives

Metcon (6 Rounds for reps)

Complete 3 rounds

400m Run

Rest 2:00

200m Run

Rest 1:00

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