10/5/18

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 (No Measure)

W/ a partner

:30on work/rest 1:1 until 100 Calories Complete øn Ass Bike

W/ a partner

:30on work/rest 1:1 until 100 Back Squats reaches 155/115
Bye Quads!

Metcon (Time)

3 rounds for time:

15 SDHP 95/65

15 HRPU’s

15 Back Rack Lunges

Into

10,9,8..1 Power Snatches

20 yard Box Sprint 90/45 after each set

1,2,3..10 OH Squats

25 DU’s after each set