6/28/18

CrossFit Ferus – CrossFit

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Bench Press (3-3-3-3-3)

Shoulder width grip and a :3 pause at the chest!

After each set of Bench Press perform 5 Strict Chin-Ups & 15 Elbow Flexed Band Pull-Aparts

Metcon (No Measure)

8 rounds

8 Banded Curls

:20 Banded Hold

Metcon (Time)

For Time:

600m Farmers Carry

65/45 DB’s

70/53 KB’s

Every drop perform 3 Burpees,6 Pushups,9 Air Squats