(724) 433-8674 furyancrossfit@gmail.com
  • Facebook
  • Instagram
  • Facebook
  • Instagram
  • BOOK A FREE INTRO!
Furyan CrossFit
  • HOME
  • What is CrossFit?
    • Getting Started
    • Testimonials
    • Furyan 30
    • Coaches
    • F.A.Q.
  • Pricing / Sign Up
    • Schedule
  • WOD
  • Contact Us
    • Sign up for your No Sweat Introduction to Furyan!
Select Page

FCF #392

  • WARMUP
  • Bike/Row 5 mins
  • 3 Rounds
  • 3 Each way med ball tspine CAR https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
  • 6 Slow Pigeon to Tspine rotation https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
  • 15 Groin Rocks w Internal Rotation each leg https://www.youtube.com/watch?v=6yef5dangSs

  • METCON 1 – *Not competing in open*
  • Every 3 mins for 18 mins
  • 12 Thrusters 95/65
  • 8 Burpees

  • METCON 2 – *competing in open*
  • 20 min AMRAP
  • Bike 800m @moderate pace
  • Row 350 @moderate pace
  • 10 Burpees 
  • 6 Thrusters 75/55 *light load*

Contact Furyan CrossFit

Email Us
118 Dill Lane
Suite B
Latrobe PA 15650
(724) 433-8674

CrossFit Journal: The Performance-Based Lifestyle Resource

Website by Box Ally

Box Ally
  • Facebook
  • Instagram
© Furyan CrossFit All Rights Reserved - Website Forged by Box Ally - Forging Elite Websites Since 2009