1/12/18

11
Jan

1/12/18

Announcements

Register for the 2018 CrossFit Open below:

https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games

CrossFit Ferus – CrossFit

Metcon (Time)

5-4-3-2-1

OHS 95/65

Bar MU’s

Into..

5-4-3-2-1

Power Snatch 135/95

Pistols each leg

Into..

5-4-3-2-1

Deadlifts 225/155

Box Jumps 30”/24”

Front Rack Lunge (4-4-4)

3*4 each leg

Use 40% of 1RM Back Squat