30
Oct
10/31/17
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
Back Squat (3-3-3)
3 sets to attempt a daily heavy 3 reps. Then immediately drop 20-40lbs and perform 3 sets of 5 against resistance bands. Bar should move quickly during this part. Load the bar accordingly.
Metcon (Time)
4 rounds for time:
3 DB Snatch
50′ DB OH Walking Lunge (Switch hands every 25′ feet, then perform 3 DB Snatch) 75/50 RX+ 55/35 RX
7 Muscle Ups (7 Burpee Pull-ups)
Perform
20:00 Time Cap