18
Oct
10/19/18
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)
A. For Time:
500m Ski
75 WB Shots 20/14
400m run
B. For Time:
1 Mile Bike
20 Deadlifts 275/185
400m run
Bench Press (1-ME-ME)
Build to a heavy single on Bench Press
Then perform
2 sets of Max Reps at
135/85
95/65
Metcon (No Measure)
50 Banded Curls
50 Banded High Pulls
50 Banded L-Sit Rows