11/3/18

2
Nov

11/3/18

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 (AMRAP – Reps)

10:00 EMOM

P1-5 Burpees+AMRAP Box Jumps 24″/20″

P2-Hold 45/35# plate OH

SWITCH each minute

Rest 2:00

10:00 EMOM

P1-5 Burpee Box Jumps+AMRAP KB Swings 53/35

P2- Hold Wall-Sit w/plate on thighs

SWITCH each minute

Rest 2:00

P1- 10 Box Jump Overs+AMRAP OH Lunges w/ plate

P2-Hold KB in Goblet Position
My RX+ people

10:00 EMOM

P1-5 Back Squats 225/155+AMRAP TTB

P2- Plate OH Hold

Rest 2:00

P1- 10 Front Rack Reverse Lunges 135/95+AMRAP Pullups

P2- Hold Elbow Plank

Rest 2:00

P1-15 Push Jerks 95/65+AMRAP Burpees

P2-Deadhang from pull-up bar