11/13/17

 In WOD

Announcements

2nd Annual Ferus In-House Comp Registration Link

https://www.eventbrite.com/e/crossfit-ferus-2nd-annual-in-house-competition-tickets-38922664738

CrossFit Ferus – CrossFit

Metcon (Weight)

Strength EMOM 10:00

odd-Push Jerk+Split Jerk w/ :3 pause between movements in front rack position

even- 40 yard Box Sprint (athlete choice on weight)
Record heaviest set on the Press Complex for score

Metcon (AMRAP – Reps)

10 Rounds 1:00on-1:00off

3 Thrusters

30 Double Unders

AMRAP Box Jump Overs 24”/20”
Thrusters will be athletes choice! Make it as heavy as you possibly can for a tough unbroken set of 3

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