10/5/18

3
Oct

10/5/18

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

BTN Strict Press 5 reps

SA DB Row 8 reps

KB Front Raise 12 reps

Metcon (Time)

6 rounds

25/20 Cal Row

6 Thruster+Push Press 95/65

6 Box Jump Overs 30″/24″
3 sets of a finisher

5 I,Y,T’s

20 Banded Curls

40 Yard Gun Walk w/ DB’s