9/1/18

31
Aug

9/1/18

CrossFit Ferus – CrossFit

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Metcon (Time)

Teams of 4

200 Cal Row

( HS Station, Spotter Station,Deadhang )

5 rounds each person

4 Burpee Box Jump Overs

25 Double Unders

4 Burpee Box Jump Overs

Into

200 WB Shots

( HS Station, Spotter Station, Deadhang )

5 rounds each person

1 round of “Cindy”

2 Clean&Jerks AHAP
Anytime the HS person needs to break then the entire team must rotate positions! This is ONLY during the Row & WB portion of the workout. If you can’t hold the HS, you will hold a wheelbarrow Pushup