13
Nov
11/14/17
Announcements
2nd Annual Ferus In-House Comp Registration Link
https://www.eventbrite.com/e/crossfit-ferus-2nd-annual-in-house-competition-tickets-38922664738
CrossFit Ferus – CrossFit
Metcon (AMRAP – Rounds and Reps)
1) 4:00 AMRAP
10 KB Swings 70/53
30 WB Shots 20/14
2) 15:00 to build to a heavy 7 reps on Front Squats
3) 4:00 AMRAP
10/5 each Arm KB Clean&Jerks 70/53
30 WB Shots
4) 15:00 to build to a heavy 7 reps on Back Squat