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