10
Oct
10/11/17
Announcements
Ferus Nutrition Challenge link and registration attached below. Challenge begins Monday October 16th. Friday at 10am & 6pm we will have a informational meeting covering all facets of the challenge! https://docs.google.com/forms/d/e/1FAIpQLSf-aIWCypnPljgFI3jc84LOh1kmnn-XZIAOjzf4nXlDiP6xkw/viewform
CrossFit Ferus – CrossFit
Metcon (No Measure)
10:00 ALT EMOM
even- 15/12 Cal Row
odd- :30 Max Rep TTB/HSPU’s/Ring Dips
* athletes choice *
** pick a movement that allows you to work for the entire :30 or minimal breaks **
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
200m run
20 Ab Mat Sit-ups
50m OH DBL KB Carry ( choose a weight that’s challenging but can be performed with only drop )