10/20/18

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 (Time)

Teams of 4

Partners AB start on a 2K Row (switching places every 250m)

Partners CD will complete

5 rounds of

15 DB Snatch 55/35

15 Heavy WB Shots 30/20

When finished; switch.

When both pairs have finished they will complete as a team of 4

3 rounds of

10 Synchro Burpees

20 Synchro HRPU’s

400m run together
RX+ crews hit 135/95 Power Snatch instead of DB Snatches. And Synchro Burpees Over Bar for teams of 4