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12/30/17

CrossFit Ferus – CrossFit Metcon (Weight) 30:00 EMOM 1st 10 minutes perform 7 Burpees-7 KB Swings 2nd 10 minutes perform 10 Box Jump Overs-10 WB Shots 3rd 10 minutes perform 2 Hang Squat [...]

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12/29/17

CrossFit Ferus – CrossFit Metcon (Weight) 4 sets Back Rack Lunges 5 each leg (heavy) 25 Band Pull-Aparts Metcon (AMRAP – Reps) Perform the following work in front of a clock 0:00- 50 [...]

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12/26/17

CrossFit Ferus – CrossFit Back Squat (10-10-10) Using Resistance Bands Men 225lb is max weight allowed Women 135lb is max weight allowed * Goal is to move the bar as fast as possible [...]

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12/23/17

CrossFit Ferus – CrossFit Metcon (Time) 12 Days Of Christmas 1 (100m run) 2 Push Press 135/95 3 Burpees Over Bar 4 Front Squats 5 TTB 6 Hang Power Cleans 7 Box Jumps 24”/20” 8 Deadlifts 9 [...]

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12/22/17

CrossFit Ferus – CrossFit Back Squat (5-5-5-5-5) Back Squat 87% 5*5 from Monday’s 5RM Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 8 S2OH 95/65 12 Box Jump Overs 24”/20” Rest 2:00 [...]

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12/21/17

CrossFit Ferus – CrossFit Metcon (Weight) 1 Power Clean+2 Clean Pulls+1 Squat Clean 5 total sets * pull from 4” blocks* Metcon (Time) 3 rounds for time: 30 Double Unders 15 KB DL’s 70/53 40 [...]

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