24
Oct
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
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