10/12/18

11
Oct

10/12/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

View Public Whiteboard

Metcon (No Measure)

4 sets

Heavy Floor Hip Thrusts- 8 reps

DB RDL’s into Shrug-8 reps

Chin-Ups- 8 reps
Go big boy on the Hip Thrusts, no 🙈 at anyone while performing! SHRUG after each rep of RDL’s.

Metcon (Time)

For Time:

50 WB Shots 20/14

25 Deadlifts 275/185 (RX+315/225)

50 WB Shots

* WB Shots should be done in big sets and done very quickly. Deadlifts should be heavy and slow you down for sure but don’t shoot for something outside of your range. If this weight is like near maximal for your Deadlift then don’t play that game homie*