28
Oct
8/29/18
Announcements
3rd Annual In-House Throwdown! Grab a partner & register now
https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460
CrossFit Ferus – CrossFit
Metcon (Time)
Row 3,000m w/ a partner for Time
* complete in 150m splits *
While you are resting perform
5 Box Jumps 24/20″
5 Slam Balls (50’ Sandbag Walk)
5 HRPU’s (5 HSPU’s)
Metcon (Weight)
Complete 4 sets for Max Load
2 OH Reverse Lunges
2 Front Squats
2 S2OH
Complete 4 sets for Max Load
7 1&1/2 DB Bench Press
Cashout with
50 Underhand Tricep Extensions
50 Overhand Tricep Extensions