11/1/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

View Public Whiteboard

Metcon (Weight)

50’ Single Arm OH Lunge For Max Load

3 building attempts

50’ Back Rack Carry for Heavy Load

5 building attempts
DB Carry has to be done 50’ with each arm. Can’t drop the DB and must be held overhead. On the Back Rack Carry add some KB’s tied off by green bands to the ends of the sleeves. We are trying to simulate an unstable yoke carry!

Metcon (Time)

3 sets of

15 Cal Ass Bike+30 Air Squats AFAP

rest until recovered
Score is your slowest round. If you’ve got a vest, wear one!

Metcon (Time)

3 sets of

15 Cal Ski+15 Burpees AFAP

rest until recovered
Same as the other part, full send! Don’t hold anything back and vest up if you got it.