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12/11/17

CrossFit Ferus – CrossFit Back Squat (5) After completing last set perform 20 reps of Heavy Bar Hip Thrusts Metcon (AMRAP – Rounds and Reps) repeat 2 sets of each AMRAP 3:00 AMRAP 10 [...]

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12/9/17

CrossFit Ferus – CrossFit Metcon (Time) For Time W/ Partner: 500m Row each partner Partner holds KB’s in Front Rack * every drop of the KB results in 5 Burpees for each partner immediately. [...]

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12/8/17

CrossFit Ferus – CrossFit Back Squat (5-5-5-5-5) Use 85% of Monday’s 5RM Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 25’ HS Walk or 5 Wallclimbs 10/8 Cal Row 25’ DBL DB’s Front [...]

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12/7/17

CrossFit Ferus – CrossFit Metcon (Weight) 8 sets working up in weight each set: 1 BTN Split Jerk+ 1 FR Split Jerk Superset with: 3 Bulgarian Split Squats each leg. Metcon (Time) 5 rounds [...]

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12/6/17

CrossFit Ferus – CrossFit Metcon (Time) 2 rounds for time: 10 Deadlifts 135/95 9 Bar Facing Burpees 8 Front Squats 7 Bar Facing Burpees 6 Clean & Jerk 5 Bar Facing Burpees 4 Front Rack [...]

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12/5/17

CrossFit Ferus – CrossFit Core Complex 3 rounds :5 Hollow Hold 5 V-ups 6 Jack Knives 5 Tuck Ups :5 Hollow Hold Metcon (Time) 5 Rounds every 2:30/rest 2:00 400m run AMRAP WB Shots 20/14 [...]

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12/4/17

CrossFit Ferus – CrossFit Back Squat (5) Attempt to add to last week’s 5RM Metcon (Time) For Time 25 BBJO 24”/20” 15 TTB 10 DB Man-Makers 50/35 15 TTB 25 BBJO 24”/20”Man-Maker will = [...]

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12/2/17

CrossFit Ferus – CrossFit Metcon (Time) For Time W/ Partner: 2 rounds 30 Synchro Situps 10 Partner DL 315/225 30 Synchro Burpees Over Bar 30 Synchro Situps 50 WB’s each 30 Synchro Situps 70 [...]