9/12/18

11
Sep

9/12/18

CrossFit Ferus – CrossFit

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Deadlift (6-6-6-4-4-4)

Dual DB RDL’s+Shrugs

3 sets of 6+12

Rack Pulls+Shrugs

3 sets of 4+8

Metcon (Time)

For Time:

100 Alternating DB/KB Strict Press

Start the workout & emom perform 6 Renegade Rows

Athlete picks weight
Finish out w/

3 sets of

:30 Plate Bent Over Rows

:30 Plate BTN Tricep Ext

5 Around The Worlds each direction