Santa!!!!!!!!…… I know That Guy

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CrossFit Roux – WOD

Warm-up

30 Jumping Jacks

20 Banded Good Mornings

20 Banded Side Steps

20 Supermans (alt. arm/opposite leg)

20 Leg Swings (10 each leg each dir)

Weightlifting

Deficit Deadlift (6×3 )

6×3 @ 70% of 1RM

Metcon

Metcon (5 Rounds for time)

5 x 250m Row

Rest roughly 1-1 but nothing shorter than a minute rest.