3rd Annual In-House Throwdown! Grab a partner & register now
CrossFit Ferus – CrossFit
Front Squat (1-1-1)
3 attempts to build to a heavy single. Match these attempts with your warmup sets and and hit progressively heavy weights. Each effort should be maximal.
Shoulder Press (1-1-1-ME)
3 attempts at a heavy single for Strict Press. immediately after your last set drop the bar to 65% of your heaviest single and perform a set to failure.
20 Calories on the Ass Bike
Full send! Pacing is for the weak 👌🏽
Metcon (AMRAP – Rounds and Reps)
10-1 Plate G2OH 45/35
20-2 OH Plate Lunges
AMRAP With remaining time
10 DU’s& 10 AB Mat SU’s
20 DU’s & 20 Ab Mat SU’s
Etc… until time runs out
RX+ folks do Bench Press with 155/105 and DBL KB OH Lunges . On the last part sub out AB Mat SU’s for TTB & increase in sets of 5