11/14/17

 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 (AMRAP – Rounds and Reps)

1) 4:00 AMRAP

10 KB Swings 70/53

30 WB Shots 20/14

2) 15:00 to build to a heavy 7 reps on Front Squats

3) 4:00 AMRAP

10/5 each Arm KB Clean&Jerks 70/53

30 WB Shots

4) 15:00 to build to a heavy 7 reps on Back Squat

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