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8/16/17

CrossFit Ferus – CrossFit Metcon (Time) For Time: 150 Double Unders 75 WB Shots 20/14 65 AB Mat Sit-ups 55 Pull-ups 45 Deadlifts 185/125 35 Burpees 25 KB Swings 53/35 15 Power Cleans [...]

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8/15/17

CrossFit Ferus – CrossFit Back Squat (12-12-12) Use last weeks heaviest set of 10 for all sets Metcon (Time) 5 rounds for time: 5 Front Squats 155/115 10 TTB 15 HRPU’s RX+ Ring Dips

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8/12/17

CrossFit Ferus – CrossFit Metcon (Time) For Time with a partner: 50 ALT KB Snatches 53/35 * Partner holds 115/85 Front Rack * 25 Box Jumps 24″/20″ * Partner holds Back Rack * 50 [...]

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8/11/17

CrossFit Ferus – CrossFit Push Jerk (3-5-5-5+) Last set should be 10-20lbs heavier than last weeks 7RM Metcon (4 Rounds for time) 4 rounds/rest 1:00 after each round 5 DB Man-Makers 35/25 [...]

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8/10/17

CrossFit Ferus – CrossFit Deadlift (2) 10:00 to build to a heavy 2 Clean Grip Deadlift Metcon (Time) For Time: 20 Burpees 5 Deadlifts 315/225 20 TTB 5 Deadlifts 20 WB Shots 30/20 5 [...]

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8/9/17

CrossFit Ferus – CrossFit Snatch Balance (1) 10:00 to build to a heavy single Metcon (AMRAP – Reps) 4 rounds 3:00on/3:00off 500m/400m Row AMRAP Snatches w/ remaining time RD 1 75/55 [...]

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8/8/17

CrossFit Ferus – CrossFit Back Squat (10-10-10) Build across each set for a heavy set of 10. Superset Back Squats with a 1 1/4 Front Squat with the same weight. Metcon (AMRAP – Reps) [...]

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8/7/17

CrossFit Ferus – CrossFit Barbell Shrugs (7-7-7) Pendlay Row (5-5-5) Underhand Grip Metcon (Time) 5 rounds for time: :30 HS Hold 100m Farmers Carry 20 Elevated Push-ups (hands on [...]

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8/4/17

CrossFit Ferus – CrossFit Warm-up (No Measure) For Quality: 100m KB/DB OH Walk 100m Front Rack Walk 100m Plate Pinch Walk Metcon (Time) ” Air Force ” Workout begins w/ & [...]

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