Tis The Season To Be Lifting

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CrossFit Roux – WOD

Warm-up

Weightlifting

KBS (5X10 )

KB Swings

5 x 10 @ Moderate Weight

5 x 10 @ Heavier Weight

5 x 10 @ Heaviest Weight
record heaviest weight

Competition Metcon

Metcon (Time)

3 Rounds For Time

50 Wall-Balls (20/14)

800m Run

*Rest 3 Minutes between Rounds*
Record Work Time (ooo no math)

GPP Metcon

Metcon (Time)

3 Rounds For Time

30 Wall-Balls

400m Run

*Rest 3 Minutes between Rounds*

*
11 + 2 minus 3 minuntes … + the square root of 24 and the distance to montana =……. ummmmm 3 ( Record Work Time)