11/13/18

12
Nov

11/13/18

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 (Weight)

4 attempts for Max Load

2 Front Squats+4 Front Rack Reverse Lunges+2 Thrusters

After each set perform a max effort 200/150m ski
Rest until recovered on each effort! Send it on the ski 💭💭💭

Metcon (Weight)

4 attempts for Max Load

Same Complex performed with DB’s

after each set perform a max effort 8/6 Cal Ass Bike Sprint

Metcon (Time)

For Time:

1-8 Squat Cleans 225/155

Perform 50 Double Unders after each set
20:00 Time Cap for this workout. Pick a weight that requires your complete mental and physical focus. If you’ve never lifted it before, this probably ain’t the time to try and lift it for multiple reps bruh 🙄