6/22/18

21
Jun

6/22/18

CrossFit Ferus – CrossFit

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Warm-up (No Measure)

15:00 Cap

2:00 WTD Pushup Hold

2:00 L-Sit or Knee Tucks (use rings,bar,parrallettes)

2:00 Superman Hold

1:00 Chin Over Bar

1:00 HS Hold

1:00 Bottom Squat Hold w/ KB

Metcon (Time)

For Time:

20-15-10-5 TTB

* after each set complete 10 Deadlifts using either

KBs @ 70/53

DB’s @ 75/55

Barbell @ 185/135
RX+ is 12-9-6-3 Bar Mu’s