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CrossFit Ferus – CrossFit

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Front Squat (1-1-1)

3 attempts to build to a heavy single. Match these attempts with your warmup sets and and hit progressively heavy weights. Each effort should be maximal.

Shoulder Press (1-1-1-ME)

3 attempts at a heavy single for Strict Press. immediately after your last set drop the bar to 65% of your heaviest single and perform a set to failure.

Metcon (Time)

For Time:

20 Calories on the Ass Bike
Full send! Pacing is for the weak 👌🏽

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10-1 Plate G2OH 45/35

20-2 OH Plate Lunges

AMRAP With remaining time

10 DU’s& 10 AB Mat SU’s

20 DU’s & 20 Ab Mat SU’s

Etc… until time runs out
RX+ folks do Bench Press with 155/105 and DBL KB OH Lunges . On the last part sub out AB Mat SU’s for TTB & increase in sets of 5