24
Oct
10/25/17
Announcements
2nd Annual Ferus In-House Comp Registration Link
https://www.eventbrite.com/e/crossfit-ferus-2nd-annual-in-house-competition-tickets-38922664738
CrossFit Ferus – CrossFit
L-Sit
Accumulate 2:00 in a L-Sit position ( box’s/rings/bar )
Metcon (No Measure)
5 rounds every 2:00
200m run
30 Double Unders
Core
3 rounds for quality
:30 Hollow Hold
:15 Rest
:30 Superman Hold
:15 Rest
:30 Ring Lockout Hold ( Pushup or HSPU hold for scale )
Metcon (No Measure)
5 rounds every 2:00
30 Double Unders
200m run