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8/1/17

CrossFit Ferus – CrossFit Push Jerk (7) 15:00 to find 7RM Push Jerk Metcon (Time) For Time: 50 Air Squats 300 yard shuttle sprint 50 HRPU’s 300 yard shuttle sprint 25 KB Goblet Squats [...]

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7/31/17

CrossFit Ferus – CrossFit Barbell Shrugs (10-10-10) Exceed your 1RM Clean in weight Deadlift (5-5-5-5-5) Use a clean grip. Reps must be performed unbroken. Metcon (Time) For Time: 25 TTB 50 [...]

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7/29/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 5 DB Single Arm Thrusters 50/35 6 Pull-ups 7 TTB 200m run 5 KB Single Arm Thrusters 53/35 6 C2B 7 K2E+TTB 200m run

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7/27/17

CrossFit Ferus – CrossFit Overhead Squat (3-3-2-2-1-1+) Sets of 3 @ 10-20lbs less than last weeks set of 3 Sets of 2 at last week’s heaviest 3 Sets of 1+ at 5-10lbs more than last [...]

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7/26/17

CrossFit Ferus – CrossFit Warm-up (No Measure) Gymnastics Strength 8 sets 1,1 TGU’s 3 Strict HSPU’s 2,2 Single leg DBL KB OH lunges Metcon (AMRAP – Rounds and Reps) 10:00 [...]

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7/25/17

CrossFit Ferus – CrossFit Warm-up (No Measure) Core Primer: 200m OH Plate Carry 40 WTD Situps 2:00 Push-up WTD Plank Hold 10 Ab Circuit….Hands to toes, Toes to hands, V-Up = 1 rep [...]

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7/24/17

CrossFit Ferus – CrossFit 500m Row (Time) Max Effort 500m Row Metcon (Time) For Time: 60 Wallball Shots 20/14 30 SDHP 95/65 40 Wallball Shots 20 SDHP 20 Wallball Shots 10 SDHP Metcon (No [...]

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7/22/17

CrossFit Ferus – CrossFit Metcon (Time) With a partner for time: 2 rds each 6 Burpee Pullups 10 ALT DB OH Squat 65/35 Then…800m run 2rds each 5 Burpee TTB 12 ALT WTD Pistols 65/35 [...]

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7/21/17

CrossFit Ferus – CrossFit Clean Pull (2-2-2-2-2) Start at 80% of 1RM Clean. Pull from a 2″ deficit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 5 Power Cleans @70% of [...]

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