Detox

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CrossFit Roux – WOD

Warm-up

200m Run Forward

100m Run Backward

20 Cossacks

20 Push ups

10 Kips

10 Air squats w/ 5 second pause at bottom

Weightlifting

Back Squat (5 @ 60%; 3 @ 70%; 2 @ 80%; 2 @ 90%; 2 x 1 @ 95%)

Front Squat (5 @ 60%; 5 @ 65%; 2 x 5 @ 70%)

Metcon

Metcon (Time)

24-20-16

DB Push Press (AHAP)

DB OH Walking Lunges (1/2 per Arm)

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