15
Jan
1/16/18
Announcements
Register for the 2018 CrossFit Open below:
https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games
CrossFit Ferus – CrossFit
Metcon (Time)
For Time:
60 WB Shots
6 Thrusters
50 Ab-Mat Sit-ups
5 Thrusters
40 Lunges
4 Thrusters
30 Push-ups
3 Thrusters
20 Burpees
2 Thrusters
10 C2B Pull-ups
1 Thruster
RX+ 165/115
Pull-Up Progression Week 3
Seated DB Shrugs 30 reps
Facedown BTN Band Pull-Down 30 reps *pause for :2 at end ROM*
Max Chin-Ups 1 set