11/7/18

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)

15:00 AMRAP

12-9-6-3

Power Cleans 135/95

Pull-ups

Front Squats 135/95

Pull-ups

AMRAP Bear Complex w/ remaining time
We gonna do the Bear Complex like big girls and big boys! So none of that blending movements together noise, a Bear Complex Rep = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Press

Metcon (No Measure)

4 sets for quality

L-Sit DB Press 8 reps

Dips 8 reps

Band Pull-Apart 30 reps

Metcon (No Measure)

4 sets for quality

10 DB Hammer Curls with a :3 lower

20 Banded Curls