10/27/17

26
Oct

10/27/17

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

Metcon (No Measure)

3 sets

8 reps of Suitcase KB Deadlift + 50′ Suitcase Carry ( Weak Side )

8 reps of Suitcase KB Deadlift + 50′ Suitcase Carry ( Strong Side )

10 DB Hammer Curls

20 Band PullAparts

Metcon (Time)

For Time:

300m Row

6 Thrusters 155/115

250m Row

9 Thrusters 135/95

200m Row

12 Thrusters 95/65

Rest 3:00

Repeat the same workout with DB’s

set of 6 at 65/45

set of 9 at 50/35

set of 12 at 35/25