10/26/18

25
Oct

10/26/18

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

Back Squat (3-3-3)

Perform each set with a 3300 Tempo! :3 lower,:3 Pause in the bottom, explode up!

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Reps)

For Max Reps

21 intervals :20on/10off

Power Snatch 75/55

Thrusters

Lateral Burpees
50 WTD Sit-ups AHAP (anchor feet)