11/3/17

 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 (Time)

For Time:

30 Pull-ups

21 Deadlifts 225/155

40 Push-ups

15 Deadlifts

40 Push-ups

9 Deadlifts

30 Pull-ups

Metcon (No Measure)

Odd Movements Finisher:

2 sets at each station

10 DB/KB Sotts Press each arm

1:00 Back Extension Hold w/ PVC

10 DB/KB OH Squat each arm

1:00 Face Up Plank Hold w/PVC

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