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