30
Oct
10/31/18
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 (No Measure)
3 sets
SL KB RDL 6/Leg
DBL KB Sit-ups to Press 15
Hold 2 KB’s for the RDL’s. Should be heavy!
Metcon (Time)
For Time:
40 Deadlifts 155/105
30 Front Squats
20 S2OH
10 Thrusters
Everything should start fast & then slow down as you move towards the OH movements. Push each piece into as minimum breaks on the bar as possible. If you want a little micro goal to focus on during this workout; try to never step away from your bar until the work is complete!
Metcon (No Measure)
Quality Work:
50 DB Russian Twists
50 Reverse Crunches
35 “”
35″”
20″”
20″”
Spring Break Body 24/7/365 👌🏽