Month

November 2017

12/1/17

CrossFit Ferus – CrossFit Back Squat (5-5-5-5-5) Use 80% of your 5RM from Monday for all sets. Metcon (Time) For Time: 3,000m Row Every 300...
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11/24/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Reps) 14:00 Partner AMRAP Wallball Shots 20/14 at the top of each minute 5 Deadlifts 225/155 * begin...
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11/23/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Rounds) 25:00 AMRAP Station 1- KB/DB Push Press (Athlete Choice) Station 2- Box Jumps 24”/20”(Open Standard) Station 3-...
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11/21/17

CrossFit Ferus – CrossFit Metcon (Weight) 10:00 Squat EMOM 1st minute 5 Front Squats 2nd minute 4 Front Squats 3rd minute 3 Front Squats 4th...
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