10/4/17

 In WOD

CrossFit Ferus – CrossFit

Warm-up (No Measure)

Class Core Warmup ( Coaches Choice )

Metcon (Weight)

Tempo RDL’s 5 sets of 3 ( :3 Tempo down to mid-shin, :3

hold at mid-shin for each rep )

superset each set with 5 Strict Pull-ups or 5-10 Feet Elevated Ring Rows

Metcon (AMRAP – Reps)

In front of 12:00 Clock

1:00 of Double Unders

1:00 ALT DB Snatches 50/35

2:00 Double Unders

2:00 ALT DB Snatches

3:00 Double Unders

3:00 ALT DB Snatches

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