11/8/18

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

Side Abs Make Babies

3 sets:

20 Oblique Bends w/heavy KB ( each side )

20 Push-up Snatches ( I’ll show you )

:30 Elbow Plank ( Both, R , L )

Metcon (Weight)

e3mom for 18:00

300/200m row

9 Burpees Over Bar

6 Deadlifts
Build in deadlift weight each set. Based on how you are feeling decide whether you need to attempt these touch and go reps or break this into singles.

Metcon (Weight)

e3mom for 18:00

200m run

9 TTB

6 Bench Press
Build in weight each set. Your last set should be the heaviest 6 you got in the tank for the day.