10/31/17

30
Oct

10/31/17

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

Back Squat (3-3-3)

3 sets to attempt a daily heavy 3 reps. Then immediately drop 20-40lbs and perform 3 sets of 5 against resistance bands. Bar should move quickly during this part. Load the bar accordingly.

Metcon (Time)

4 rounds for time:

3 DB Snatch

50′ DB OH Walking Lunge (Switch hands every 25′ feet, then perform 3 DB Snatch) 75/50 RX+ 55/35 RX

7 Muscle Ups (7 Burpee Pull-ups)

Perform
20:00 Time Cap