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4/26/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) For Time: 50 Box Jump Overs 40 Pull-ups 30 DB SA Lunges 75/50 (hold anyway) 20 TTB 10 Alt DB Snatch 75/50 Metcon (No Measure) [...]

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4/25/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (6 Rounds for time) Against a 36:00 running clock Every 6:00 perform 40 Air Squats 20 WB Shots 400m run * wear a vest if you got it [...]

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4/24/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) Complete 4 rounds/rest :45 between each round 80yd Shuttle Sprint(4, 20 yard Sprints) 3 Power Clean 3 Power Snatch 1 Squat [...]

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4/23/18

CrossFit Ferus – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3-3) Box Back Squat against resistance bands 6 sets of 3 * move the bar as fast as possible * ** increase weight each [...]

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4/20/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 20:00 Alternating EMOM * 1 Power Snatch,1 Hang Power Snatch, 2OHS 135/95 (95/65) ** 25 Ab Mat Sit-upsScore is [...]

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4/19/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Time) For Time: 15,14,13…2,1 Odd #s Box Jumps Even #s TTB Start the workout and E3MOM 5 Deadlifts 275/205 (225/155)Finisher: 3 [...]

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4/18/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 20:00 AMRAP 5 Pull-ups 200m Run * add 5 Pull-ups every round Rest 5:00 20:00 AMRAP 10 Push-ups 300m Run * add 10 [...]

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4/17/18

CrossFit Ferus – CrossFit View Public Whiteboard Metcon (Weight) 6 rounds for max weight/new round E4MOM 5 TnG Power Cleans 6 Front Rack Lunges * must be completed as a complex *Finisher: 4 [...]

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4/16/18

CrossFit Ferus – CrossFit View Public Whiteboard Back Squat (4-4-4-4) Box squats to the same parallel box that you used last week. Build in weight each set to find your heaviest set of 4. [...]