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