11/27/17

 In WOD

CrossFit Ferus – CrossFit

Back Squat (5)

Establish a heavy 5RM effort for the day

Metcon (AMRAP – Reps)

In :90 complete the following for reps

25’ Burpee Broad Jumps

300’ Shuttle Sprint

Max Double KB/DB Clean & Jerk

RX 50/35 DB’s or 53/35 KB’s

Rest :90

Complete 4 rounds for total reps
During rest period you will hold a wallsit

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