11/15/17

 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 (No Measure)

5 rounds for quality (20:00 limit)

1 R Arm TGU into 25’ OH Walk

1 L Arm TGU into 25’ OH Walk

5 Chin Ups

10 DB Hammer Curl

Metcon (AMRAP – Rounds)

EMOM For 16:00

1-7 Deadlifts 185/135 & 7 TTB

2- 15/12 Cal Row

3- 7 HSPU’s & 7 Bar Facing Burpees

4- 15/12 Cal Row
Score is # of rounds successfully completed in EMOM format

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