9/18/18

17
Sep

9/18/18

CrossFit Ferus – CrossFit

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Metcon (Time)

3 rounds

7 Deadlifts 275/195

75 DU’s

3 rounds

21 WB Shots

21 Pullups

Into

80/60 Cal Ass Bike (sub a 1 Mile Max Effort Run or 5 sets of 40yard heavy as hell sled sprints)
Deadlifts should be a heavy weight for the amount of reps being called. Going touch and go on your reps shouldn’t happen; so scale your weight accordingly!

Warm-up (No Measure)

Cashout:

2 rounds

20 Curl to Press

20 Pendlay Row

20 Close Grip High Pulls

* try to perform as close to unbroken as possible *

* use the axle bar if you wanna live life on the wild side *