10/17/18

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)

3 rounds for time:

10 DB Push Press 55/35 (135/85 Barbell)

15 Box Jumps 24″/20″

10 DB Thrusters
Warm up those hips and attack this with a full send mentality! If done right and attacked with an aggressive mentality; this is easily a sub 10:00 workout. Cap is going to be 15:00

Metcon (No Measure)

3 sets for quality:

20 SA Banded Rows (every 5th Rep; Pause for :5)

10 Overhand Pendlay Row

Metcon (No Measure)

3 sets for quality:

10 Plyo Pushups (sub Dips if you need to)

30 Banded Tricep Pushdowns