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5/30/17

CrossFit Ferus – CrossFit Metcon (No Measure) 4 sets: 1A. Offset Stability Walk 100′ (50′ each arm ) 1B. KB Front Raise 8 reps Metcon (Time) For Time: 75/60 Cal Row 50 Power [...]

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Murph

CrossFit Ferus – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant [...]

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5/27/17

CrossFit Ferus – CrossFit Metcon (Time) For Time: 3-6-9 reps of the following complex Squat Clean Hang Squat Clean Power Clean Hang Power Clean 135/95 * every drop of the bar is 10 Burpees [...]

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5/25/17

CrossFit Ferus – CrossFit Snatch Grip Deadlift (3-3-3-3-3) Build to a heavy 3 TnG reps Overhead Squat (5-5-5-3-3-3-1-1-1) Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 4 Burpee Box [...]

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5/24/17

CrossFit Ferus – CrossFit Metcon (Time) Regionals Event 2 21-15-9 DB Snatches 80/55 Ring Dips 10:00 CAP Metcon (Time) For Time: 45 Cal Row 35 HRPU’s 25 Front Squats 95/65 Metcon [...]

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5/23/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Reps) Min 1- 12 Burpees Min 2- 1 Clean & Jerk Min 3- 12 Burpees Min 4- 2 Clean & Jerk Min 5- 12 Burpees Min 6- 3 Clean & Jerk [...]

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5/22/17

CrossFit Ferus – CrossFit Back Squat (3-3-8-8-AMRAP) 3 @65% 3 @70% 8 @50% 8 @55% Max Reps at 80% Metcon (Time) Regionals Event 3 100ft DB OH Lunge 75/50 100 Double [...]

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5/20/17

CrossFit Ferus – CrossFit Metcon (Time) With a partner for time: 6 rounds 10 WB SHOTS 30/20 25 DU’s Then.. 400m run together 21-15-9 DL 225/155 Burpees Over Bar Then.. 600m row split [...]

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5/19/17

CrossFit Ferus – CrossFit Metcon (No Measure) 100m sprint 4 sets EMOM REST 2:00 4 sets E:45 REST 2:00 4 sets E:30 Metcon (Time) For Time: 8 Bar Muscle Ups 8 KB Thrusters each arm 70/53 8 [...]