Month

June 2017

6/30/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Reps) 5 rounds/3:00 rounds/2:00 rest 15 Hang Power Snatches 75/55 Rd 1 AMRAP Pull-ups Rd 2 AMRAP Push-ups...
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6/27/17

CrossFit Ferus – CrossFit Back Squat (4-4-4-4-4+) Squats are performed at 70% of 1RM 20 yard Box Sprint 90/45 before each set Metcon (Time) 15-12-9-6...
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6/23/17

CrossFit Ferus – CrossFit Ferus Clean Complex (1) Power Clean+ Hang Power Clean+ Squat Clean+ Hang Squat Clean+ Thruster1 Complex e:90 starting at 40%. add...
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6/22/17

CrossFit Ferus – CrossFit Metcon (Time) 10-20-30-40-50-40-30-20-10 Unbroken Sets of Double UndersIf you trip up during a set start that set over. 15:00 Time Cap...
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6/21/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Rounds and Reps) Granite Games Workout #3 4:00 Window to complete: 2 rounds of 12 OH Squats 95/65...
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6/20/17

CrossFit Ferus – CrossFit Metcon (No Measure) 2 rounds: 400m run immediately followed by: RX+ 2 Muscle Ups+1:00 locked out hold RX Max Effort Locked...
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