FYF Friday

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CrossFit Roux – WOD

Warm-up

500m Row

2 rounds

20 banded side steps

15 banded good mornings

10 walking hamstring stretch

5 scap pushups

Weightlifting

Deadlift (Work Up To A Heavy 4 Reps )

Switch Grip Every Set

Weightlifting Accessory Work

DB Decline Bench Press + Single Arm Row

DB Decline Bench Press

5 x 8

Single Arm Row w/ Heavy KB

5 x 6/arm

Competition Metcon

Metcon (Time)

5 Round For Time

5 Squat Cleans

(155/135/105/95)

10 KB Swings

(32/24/24/16)
If you plan on competing try american kbs

GPP Metcon

Metcon (Time)

5 Rounds For Time

5 Squat Cleans

(115/95/75/65)

10 KB Swings

(24/16/16/12)