11/7/17

 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

Deadlift (6-6-6-6-6-6)

E:90 build each set. Pause first and last rep of each set at knees. As heavy as form will allow!

Metcon (Time)

3 Rounds for time:

30 WB Shots 20/14

10 Burpees

30/22 Cal Row

Add 10 reps to the Burpees each round.

18:00 Time Cap

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