11/14/18

13
Nov

11/14/18

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 (Time)

5 rounds for time:

20 DB Hang Clean&Jerk 50/35 (switch every 5 reps)

10 Box Jumps 24″/20″ (RX+ 30″/24″

*e3mom perform 20 V-Ups

Metcon (Time)

100 yard Bear Crawl KB Drag 53/35

*every 20 yards perform a TGU on each arm with the same KB *
We are gonna do this across the gym floor; NOT THE TURF! Drag the KB, don’t throw it forward, that’s 🍦 style fitness if you throw it.

Metcon (Time)

For Time:

200 yards of Box Sprints

Fellas use 45# plate

Ladies use 25# plate