10/23/18

22
Oct

10/23/18

Announcements

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

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

CrossFit Ferus – CrossFit

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Metcon (No Measure)

A. 6:00 EMOM

6 DB Man-Makers 35/20

B. 6:00 EMOM

40 yard Box Sprint 45/25

C. 6:00 EMOM

12 TTB (15 KB Swings/15 GHD SU’s)
Man-Makers aim to have :15 of rest each round to be able to maintain intensity. This got really tough in round 4! Scale the weight accordingly. On the Box Sprints you should have the most rest during this station but push yourself to full potential each set. TTB EMOM is going to be a tough one for those of you that hit this last. Core will be a little tight from yesterday and you will be coming off of the Sprints which will elevate your heart rate. If you can’t hit more than 5 TTB in a row I suggest you scale this to some heavy KB Swings.

Metcon (Weight)

Build to a heavy Hang Squat Clean+Hang Clean Thruster

5 attempts e3mom