10/10/17

 In WOD

Announcements

Ferus Nutrition Challenge link and registration attached below. Challenge begins Monday October 16th. Friday at 10am & 6pm we will have a informational meeting covering all facets of the challenge! https://docs.google.com/forms/d/e/1FAIpQLSf-aIWCypnPljgFI3jc84LOh1kmnn-XZIAOjzf4nXlDiP6xkw/viewform

CrossFit Ferus – CrossFit

Metcon (No Measure)

5:00 EMOM

2 BTN Push Press+2 OH Walking Lunges

5:00 EMOM

20 seconds on 10 seconds off

Pick one of the following:

Hollow Hold

Toes Around The World

Feet In Rings elbows/hands plank alternate

Metcon (Time)

For Time:

21 Power Cleans 155/115

21 Box Jumps 24″/20″

15 Power Cleans & Jerk

15 Box Jump Overs

9 Clusters

9 Burpee Box Jump Overs

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