16
Oct
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
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