10/13/17

 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 (Weight)

1) Sotts Press 5*5

2) OH Squats 5*2 with :5 pause on the first rep

3) Tall Squat Snatch 5 attempts to find a heavy load for the day. Bar can not travel past mid thigh.

Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP

12 S2OH 95/65

6 Bar Facing Burpees

12 Front Squats

Rest 2:00

3:00

AMRAP

12 Front Squats

6 Bar Facing Burpees

12 S2OH

Rest 2:00

3:00 AMRAP

Climb the ladder

2,4,6,8…

Thrusters

Bar Facing Burpees

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