3rd Annual In-House Throwdown! Grab a partner & register now


CrossFit Ferus – CrossFit

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Metcon (No Measure)

A. 3 sets of:

20 Band Curls w/ KB attached

40 Yard Gun Walk

B. 3 sets of

20 Band High Pulls

20 KB Shrugs AHAP

C. 3 sets of

20 Single Arm Situps(10/Arm)

20 Plate Pull-Throughs (10/Arm)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

32 S2OH 115/85

32 Cal Row

16 Deadlifts

16 Pullups
Pick movements and weight that you are confident you can perform in big sets. Goal is to try and complete 2 rounds of this workout! Gonna have to hurt for it; but totally do-able

Metcon (Time)

W/ a partner perform 3 sets work/rest 1:1

250m Ski AFAP
All Gas!!!