4
Oct
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
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