Thirsty Thursday

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CrossFit Roux – WOD

Warm-up

200 m Run

3 Rounds

5 Scap Pull ups

10 Push Ups

15 Air Squats

Burgener’s- Snatch

Metcon

Roux Metcon FT Eleven (HPwSn & OHSq) (Time)

6 RFT

10 Hang Power Snatch (95/65)

10 OH Squats (95/65)

Metcon (AMRAP – Reps)

8min EMOM

:30 work – :30 rest

1,3,5,7 = Strict Pull-ups

2,6 = 24/20″ Step-ups Left Leg Only

4,8 = 24/20″ Step-ups Right Leg Only

If you aren’t afraid of ripping your achilles tendon out of your foot or super use to bounding then by all means just do regular box jumps for 2,4,6,8

Roux Wall Balls (Time)

5 Rounds

1:00 – Max Wall Balls (20/14)

1:00 – Rest

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