11/5/18

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)

For Max Load

5 reps of Back Rack Reverse Lunges+5 Back Squats

* front leg on 45# plate *

Metcon (Time)

For Time:

18-14-10

Cal Ski

9-7-5

KB Thrusters 53/35
Pick which one you start at. Between workouts complete 100yards of a heavy Prowler Push & 50 DB Russian Twists. Rest until recovered before starting your other workout.

Metcon (Time)

For Time:

80-60-40

Double Unders

40-30-20

WB Shots