11/2/18

1
Nov

11/2/18

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)

E3MOMfor18:00(6 sets)

30 WB Shots

5 Squat Cleans

* increase your Squat Clean Load every set. Starting with set 1 you shouldn’t be able to perform for than a single rep at a time.

Metcon (Weight)

E3MOMfor18:00(6 sets)

25/20 Cal Row

5 Deadlifts increasing load each set

Metcon (Weight)

For Quality

50 Strict Barbell Curls

50 Strict Banded Curls

25 DB R Arm Hammer+L Arm Hammer+Both Hammer Curls