9
Oct
10/10/17
Announcements
Ferus Nutrition Challenge link and registration attached below. Challenge begins Monday October 16th. Friday at 10am & 6pm we will have a informational meeting covering all facets of the challenge! https://docs.google.com/forms/d/e/1FAIpQLSf-aIWCypnPljgFI3jc84LOh1kmnn-XZIAOjzf4nXlDiP6xkw/viewform
CrossFit Ferus – CrossFit
Metcon (No Measure)
5:00 EMOM
2 BTN Push Press+2 OH Walking Lunges
5:00 EMOM
20 seconds on 10 seconds off
Pick one of the following:
Hollow Hold
Toes Around The World
Feet In Rings elbows/hands plank alternate
Metcon (Time)
For Time:
21 Power Cleans 155/115
21 Box Jumps 24″/20″
15 Power Cleans & Jerk
15 Box Jump Overs
9 Clusters
9 Burpee Box Jump Overs