13 Oct

12
Oct

13 Oct

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

In teams of 2

12:00 to establish a heavy single on either snatch or clean– pick your poison!!

Immediately into

20 snatches (use 65-75% of heavy single)

40 pull ups

20 burpee box jump overs

16 snatches

40 cal row

20 synchro TTB

12 snatches

40 C2B pullups

20 WTD box step overs with plate 45/25

8 snatches

40 cal row

20 BMU

4 snatches

Cash out with 400m run with D Ball!!!