Friday

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CrossFit Roux 2 - SculptMetcon (No Measure)300m Row 5 Burpee No Push-Up 200m Row 5 Burpee No Push-Up 100m Row Beep Test (with crossfit class) 1-23 (Score the Round you Complete) 10 AMRAP LOF OH DB Walking Lunges 10 Step-Ups 4 Rounds 12:00 Cap 10 Incline Press 10 Incline Flys…

Friday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)200m Run 20 Mountain Climbers 20 Cossacks 20 Bootstrappers 20 Jumping JacksBeep Test (AMRAP - Rounds)1-23 (Score the Round you Complete)Metcon (Time)12-9-6 Snatches Bar muscle-ups -Rest 1:00 Then- 21-15-9 Snatches Chest-to-bar pull-upsRX+ : 135/85 85/55 Rx: 115/ 75 75/45 Scale: Any Weight OR Banded…

Thursday

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CrossFit Roux 2 - Olympic WeightliftingWarm-up (No Measure)40 jumping jacks 10 inch worms 20 banded side steps 20 monster walks 10 empty bar thrusters 10 empty bar 1.25 squatsPower Clean + Push Jerk (Heavy single; 1 @95%, 1 @ 90%)1+1 Power Clean + Push JerkFront Squat ( Heavy double)Push Press…

Wednesday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 200m Run 10 PVC pass throughs 10 Around The World 10 Down-Ups 4 Rounds 5:00/1:00 Rest 20 Air Squats 15 Cal. Row 10 Burpee No Push-Up 10Min Cap 400m Farmers Carry With Remaining Time Perform Max DeaBugs Core Tabata Hollow Body Holds

RowFit

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CrossFit Roux 2 - RowfitMetconEndurance Row (No Measure)Mins. - Pace(M/F) 0-3 2:20/2:30 - Warm up 3-6 2:00/2:14 6-8 1:56/2:12 8-9 1:52/2:10 9-10 AMRAP Lunges 10-14 1:48/2:08 14-17 1:46/2:06 17-18 1:40/2:04 18-20 2:20/2:30 - Cool DownMetcon (No Measure)3 Rounds For Time: 20 Cal Row 20 KB Swings 20 Banded Stability Press