10/9/18

8
Oct

10/9/18

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)

6:00 EMOM

10 Burpees

Max Hang Snatches 95/65

Rest 2:00

6:00 EMOM

35 DU’s (70 singles)

Max Thrusters 95/65

Rest 2:00

300’ OH Plate Lunge 45/25 plate

Rest 2:00

300m Shuttle Sprint (50m out&back and then 100m out&back)

Rest 2:00

300’ Box Sprint 45/25’s øn Box
Don’t count reps or anything here! Focus on moving with intensity and pushing yourself towards threshold on each piece.

Core Cashout

20 Side Plank Hip Taps ( R Side )

:30 Hold

20 Side Plank Hip Taps ( L Side )

:30 Hold

10 Side Plank Reach throughs (R Side)

10 Side Plank Reach throughs (L Side)