4
Nov
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
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