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

View Public Whiteboard

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