4/6/17

5
Apr

4/6/17

Announcements

Ferus,
Tomorrow’s workout has a 50:00 time cap set to it. Workout will begin 10:00 after your scheduled class time so please familiarize yourself with the workout and movements as best you can before arriving to class. Get in early and warm yourself up, we will have a overall class warmup written on the whiteboard beside the bathrooms for you to perform if you need guidance.
Reminder that Saturday 4/8 CrossFit Ferus will open at 8am for re-testing/and make-up day. We’ve jammed a lot in this week and if you’d like the opportunity to test a workout that you missed Saturday will be your chance. Coaches will have multiple WOD’s set up on the whiteboard for you to pick your poison with. There will be no organized Barbell Club or Group Class on Saturday 4/8. Great week so far guys! Headed into the weekend…. ALL GAS, NO BRAKES!

CrossFit Ferus – CrossFit

Overhead Squat (1)

Metcon (Time)

For Time:

10 OH Lunges 95/65 RX+ 135/95

15 Alt DB Squat Cleans 45/25 RX+ 65/45

20 Alt DB Snatches

25 Burpee Box Jump Over 24″/20″

30 Cal Row

25 Burpee Box Jump Over 24″/20″

20 Alt DB Snatches

15 Alt DB Squat Cleans 45/25 RX+ 65/45

10 OH Lunges 95/65 RX+ 135/95