10/11/17

 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)

10:00 ALT EMOM

even- 15/12 Cal Row

odd- :30 Max Rep TTB/HSPU’s/Ring Dips

* athletes choice *

** pick a movement that allows you to work for the entire :30 or minimal breaks **

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

200m run

20 Ab Mat Sit-ups

50m OH DBL KB Carry ( choose a weight that’s challenging but can be performed with only drop )

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