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4/2/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 40 yard Box Sprint 90/45 40 yard Farmers Carry AHAP 1 PegBoard (5 Strict PU’s) 4 [...]

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3/31/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) For Time w/ Partner: 1200m Run 24 DB Snatches 65/45 36 Burpees to 8” Target 48 WB Shots 60 Synchro TTB 48 WB Shots 36 Burpees [...]

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3/30/18

CrossFit Ferus – CrossFit View Public Whiteboard Front Squat (3-3-3-2-2-2-1-1-1) 3 sets of 3@70% 3 sets of 2@80% 3 sets of 1@90% Metcon (AMRAP – Reps) 4:00 AMRAP Cal Row [...]

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3/29/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 600m Run 10 Ring Pushups (10 BW Bench Press ) 300m Run 10 C2B Pullups ( 10 Pendlay Row ) [...]

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3/28/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Weight) 5 sets for Max Load 2 Push Press :10 OH Hold 3 Push Jerk Metcon (Time) For Time: 15-1 Odd #’s Box Jump Overs Even #’s [...]

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3/27/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds: 5 Pull-ups(5KB Swings) 3 Muscle Ups (3 Jumping Box Muscle Ups/3 Pull-ups) 1 Snatch 135/95 Deadlift (3-3-3-3) Record [...]

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3/26/18

CrossFit Ferus – CrossFit View Public Whiteboard Back Squat (2-2-2-2) Each set is performed at 90% of 1RM Metcon (AMRAP – Reps) 5 rounds 2:00on/1:00off 5 Burpees 15 WB Shots 5 [...]

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3/24/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) For Time: 25 DB Power Cleans 200m Row 25 WB Shots 300m Row 25 Box Jumps 400m Row 25 TTB 500m Row 25 DB Power Cleans 400m Row [...]

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3/22/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) For Time: 10,9,8,7…1 Deadlifts 155/105 Elevated Ring Rows 10 Cal Ski BEFORE each roundRX+ 185/135 & Strict Pull-ups

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3/21/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for max reps: :90 Cal Row :30 Rest :90 Box Sprint :30 Rest :90 SA DB Clusters 65/45 :30 Rest :90 WB [...]

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