11/16/18

15
Nov

11/16/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

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Back Squat (3-3-3-3)

Perform each rep with a 3300 tempo! Goal is to not go as heavy as you can; instead focus on great positions throughout the entire squat and work on speed of the bar out of the bottom. Remember time under tension is what stresses muscles for newfound gainz! Yea, with a Z! After each set of squats perform the following core complex:

10 Plate Situps

10 Leg Raises to Plate

10 WTD Situps

Metcon (Time)

For Time:

50 Push Press 75/55

50 Pushups

50 WB Shots 20/14

50 Pullups

50 Hang Power Snatch

100 Double Unders