10/26/17

25
Oct

10/26/17

Announcements

2nd Annual Ferus In-House Comp Registration Link

https://www.eventbrite.com/e/crossfit-ferus-2nd-annual-in-house-competition-tickets-38922664738

CrossFit Ferus – CrossFit

Overhead Squat (20-10-Max)

Every 3 minutes start a new section

20 OH Squats 95/65

10 OH Squats 135/95

AMRAP at 90% of 1RM Snatch Weight

High-Hang Snatch (1-1-1-1-1-1-1-1)

Perform 1 rep EMOM for 8:00. Add weight each set

Floor Press (6-6-6-6-6)

Build in weight each set. Superset with 20 Banded MedBall Wall Press