8/4/17

 In WOD

CrossFit Ferus – CrossFit

Warm-up (No Measure)

For Quality:

100m KB/DB OH Walk

100m Front Rack Walk

100m Plate Pinch Walk

Metcon (Time)

” Air Force ”

Workout begins w/ & EMOM perform 4 Burpees

20 Thrusters 95/65

20 SDHP

20 Push Jerks

20 Overhead Squats

20 Front Squats

Warm-up (No Measure)

Core Work!!! Coaches Choice to finish out class

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