11/9/18

8
Nov

11/9/18

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 sets for max load:

3 Push Jerks+:10 F.Squat Hold

Metcon (Time)

4 rounds for time:

15/12 Cal Bike

10 Box Jumps 24″/20″

rest 5:00

4 rounds for time:

20 Pushups w/ hands on DB’s 50/35

10 Box Step-Overs