10
Oct
10/11/18
Announcements
3rd Annual In-House Throwdown! Grab a partner & register now
https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460
CrossFit Ferus – CrossFit
Metcon (Time)
For Time:
30 Lateral Burpees Over Bar
30 Hang Power Cleans 115/85 (135/105)
30 Box Jumps 30″/24″
30 Back Squats 135/105 (165/125)
On the Barbell movements try to complete in as large of sets as possible! Shouldn’t be a comfortable workout if you are willing to push! Change your own weight and take them Back Squats from the ground like a boss 💪🏽
Metcon (No Measure)
5 sets
5 SA DB Strict Press/Arm
20 Banded Tricep Pulldowns
5 Strict Dips
20 L-Sit Banded Row
Go AHAP on the SA Strict Press! On the Dips, if you need to challenge yourself on the 5 reps, complete these reps with either added weight or on a tempo!