CrossFit Ferus – CrossFit

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Back Squat (3-3-3-3)

All sets are at 80% of 1RM

Front Squat (3-3-3-3)

All sets performed at 70% of 1RM

Metcon (AMRAP – Reps)

Static Deadlift Hold 255/185

Partner AMRAP BBJO’s 24”/20”

* reps can only be accumulated when Bar is off the ground. Partners can switch places anytime they decide*

Chin Over Bar Hold

Partner AMRAP DB Single Arm Push Press 65/45

Front Rack Hold 185/135

Partner AMRAP Cal Row

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