10/31/18

30
Oct

10/31/18

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 (No Measure)

3 sets

SL KB RDL 6/Leg

DBL KB Sit-ups to Press 15
Hold 2 KB’s for the RDL’s. Should be heavy!

Metcon (Time)

For Time:

40 Deadlifts 155/105

30 Front Squats

20 S2OH

10 Thrusters
Everything should start fast & then slow down as you move towards the OH movements. Push each piece into as minimum breaks on the bar as possible. If you want a little micro goal to focus on during this workout; try to never step away from your bar until the work is complete!

Metcon (No Measure)

Quality Work:

50 DB Russian Twists

50 Reverse Crunches

35 “”

35″”

20″”

20″”
Spring Break Body 24/7/365 👌🏽