10/25/18

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 (AMRAP – Reps)

Against a 4:00 Clock

25 WB Shots 20/14

15 Burpees

AMRAP KB Snatches 53/35

w/remaining time

Rest 1:00

Against a 4:00 Clock

Same workout but AMRAP KB Clean&Jerks w/ remaining time

Rest 1:00

Against a 4:00 Clock

Same workout but AMRAP KB Goblet Squats w/ remaining time

Metcon (No Measure)

3 rounds

20 V-Ups

20 WTD KB Russian Twists

1:00 KB Deadbug Hold
That KB Deadbug hold better be HEAVY AF

Metcon (No Measure)

3 sets

1:00 Loaded WallSit

4 Tall Box Jumps
Push yourself on the height of the Box Jump! Producing power under fatigue is a tremendous practice for learning how to push through the “pain cave” in your MetCon’s