10/30/18

29
Oct

10/30/18

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)

Wall-Sit for Max Time:

Men put 2-45# plates

Women put 1- 45# plate and lay across your quads
Hold for max time with a 5:00 Time Cap

Upon completion or when you drop transition straight into a Max Effort 1 Mile Run

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

5 Pullups

25 DU’s

10 SA DB Push Press 65/45

Rest 3:00

5:00 AMRAP

5 TTB

25 DU’s

10 SA ALT DB Snatch 65/45
All out Sprint! TTB & DU’s should take very little time. Majority of workout should be working through a heavy Push Press or DB Snatch

Metcon (No Measure)

3 rounds:

20 Superman’s

20 L-Sit Banded Row

20 Heavy Shrugs (Bar/DB’s/KB’s)