6
Nov
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
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