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