29
Oct
10/30/17
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
Push Press (3-3-3)
Drop 30-50lbs from heaviest set and perform 3*5 Push Jerk at that weight
Metcon (Time)
For Time
30/25 Cal Row
30 WB Shots 20/14
30 TTB
90 Double Unders
10:00 Time Cap
Core Finisher
Pick one of the following to complete after workout:
1- 25 V-Ups & 25 Banded Sit-ups
2- 10 TGU’s each arm
3- 3 sets of :30 L Sit