Monday, February 23, 2015


For Time:
Power Cleans (185/135)
Chest to bar pull ups
Dips (on box or bars, not rings)

Post WOD
3 x 30 rear delt fly + windmill

Tip of the Day
The Open starts on Thrusday.  This is an awesome time to compete and be a huge part of the worlds largest fitness community!  You do the workouts each week in our gym or at one of the local gyms hosting it around town.  Join the CrossFit Ferrum team and lets have a great time! Sign up here: