6/19/17

 In WOD

CrossFit Ferus – CrossFit

Warm-up (No Measure)

3 sets for quality:

:30 Hollow Hold w/ PVC pipe

:30 Knee Up Hold

3 reps of ISO Bent Over Row

1 rep of iso hold = Overhand Row + :10 Hold at chest

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

6 Deadlifts 225/155

6 Bar Facing Burpees
Finisher: 50 Mountain Climber Push-Ups

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