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

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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!