10
Jan
1/11/18
Announcements
Register for the 2018 CrossFit Open below:
https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games
CrossFit Ferus – CrossFit
Metcon (Weight)
20:00 EMOM
odd-12 Unbroken WB Shots + 1 Squat Clean ( from blocks )
even- Rest
Add wt each set to build to a heavy single from the blocks!
Metcon (Time)
For Time:
15 HSPU’s
30 DU’s
15 Cal Row
30 DU’s
15 Burpee Pull-ups
30 DU’s
15 DB Thrusters 50/35
30 DU’s
20:00 Time Cap