11/2/17

1
Nov

11/2/17

Announcements

2nd Annual Ferus In-House Comp Registration Link

https://www.eventbrite.com/e/crossfit-ferus-2nd-annual-in-house-competition-tickets-38922664738

CrossFit Ferus – CrossFit

Metcon (AMRAP – Reps)

10 Rounds w/ a partner. Switch spots every round.

E2:00

5 Box Jump Overs”

200m Row

AMRAP

KB or DB Front Squats 53/35 or 50/35

Partner A does 5 Box Jump Overs & 200m Row

Partner B does AMRAP Front Squats

Switch places every round

Metcon (No Measure)

Complete each and then pick a weakness

3*5 Strict Pull-ups ( weighted if possible )

3*10 Bench Press ( athletes choice )

Weakness picks:

1- 3 sets of 25′ HS Walk

2- Accumulate 2:00 in HS Hold

3- Accumulate 2:00 in Dip Hold or Ring Push-up Hold