Weightlifting Wednesday

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CrossFit Roux - WODWarm-up200m Run LoF: High Knees Butt Kicks High Kicks Broad Jumps Single leg broad jumps Burgener's - C&JWeightlifting10 Min EMOMWeighted Step-Ups W/ Farmer's CarryWeightliftingClean Complex (Heavy Load)1 Power Clean + 1 Hang Power Clean + 2 Front SquatsCompetition MetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsGPP MetconGPP : Metcon (Time)Annie 100-80-60-40-20…

Taco Tuesday

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CrossFit Roux - WODWarm-up30 Jumping Jacks LOF: Bear Crawl (SLFF) Side Bear Crawl (ea. dir) Inchworms Crabwalk Spiderman CrawlGymnasticsGymnastic (5x8 )5x8 Strict Dips 5x8 Strict Pull upssupersetCompetition MetconWhite (Time)5 Rounds for time of: 3 Rope Climbs, 15' 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of…