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

View Public Whiteboard

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