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6/30/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Reps) 5 rounds/3:00 rounds/2:00 rest 15 Hang Power Snatches 75/55 Rd 1 AMRAP Pull-ups Rd 2 AMRAP Push-ups Rd 3 AMRAP C2B Rd 4 AMRAP [...]

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6/29/17

CrossFit Ferus – CrossFit CORE EMOM 10:00 EMOM pick one of the following to work on: * 5-10 Strict TTB * 5 reps of K2E-TTB *:20 L-Sit * :30 WTD plank on elbows Metcon (AMRAP – Rounds [...]

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6/28/17

CrossFit Ferus – CrossFit Metcon (Time) For Time 3 rounds 3 Deadlift @80% 10 Burpees 3 rounds 5 Deadlift @70% 10 Burpees 3 rounds 7 Deadlift @60% 10 Burpees Z Press (4-4-4-4-4) [...]

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6/27/17

CrossFit Ferus – CrossFit Back Squat (4-4-4-4-4+) Squats are performed at 70% of 1RM 20 yard Box Sprint 90/45 before each set Metcon (Time) 15-12-9-6 25′-50′-75′ [...]

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6/26/17

CrossFit Ferus – CrossFit Weakness EMOM Gymnastics EMOM 10:00 pick one of the following to work on * 20′ HS walk * 3-5 HSPU’s * :20 HS hold * :20 Nose2Wall Hold Metcon (Time) [...]

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6/24/17

CrossFit Ferus – CrossFit Metcon (Time) For Time: 30 KB Swings 70/53 15 DB Burpees 45/25 100 Double Unders 20 KB Swings 10 DB Burpees 35 Cal Row 10 KB Swings 5 DB Burpees 1 mile run

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6/23/17

CrossFit Ferus – CrossFit Ferus Clean Complex (1) Power Clean+ Hang Power Clean+ Squat Clean+ Hang Squat Clean+ Thruster1 Complex e:90 starting at 40%. add 10-20lbs each set until [...]

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6/22/17

CrossFit Ferus – CrossFit Metcon (Time) 10-20-30-40-50-40-30-20-10 Unbroken Sets of Double UndersIf you trip up during a set start that set over. 15:00 Time Cap Z Press (3-3-3-3-3) add [...]

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6/21/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Rounds and Reps) Granite Games Workout #3 4:00 Window to complete: 2 rounds of 12 OH Squats 95/65 12 TTB If complete before 4:00 add another [...]

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6/20/17

CrossFit Ferus – CrossFit Metcon (No Measure) 2 rounds: 400m run immediately followed by: RX+ 2 Muscle Ups+1:00 locked out hold RX Max Effort Locked out hold on rings/bar X Push-Up Hold [...]

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