Thursday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)20 Banded Side Steps 20 Banded Squats 20 Banded Good Mornings 20 Scorpions 20 Up and Overs 200m Run backwardsBack Squat (5x6 )Tempo 02X0 ALL @ 65-70% of 1RMMetcon (AMRAP - Rounds and Reps)16 AMRAP 400m Run 20 Deadlifts 15 Burpees 10 PistolsRx: 115/85…

Level 3.2

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CrossFit Roux 2 - GymnasticsTuck Hold On Parallettes 4x 15s/ 30s offWarm-up (No Measure)5min Row/Bike/Run 2min Foam Roll Tight Areas 2x20 High Plank Knee Pull 2x10 Face Pulls (banded) 2x10 Cossack Squats 2x3 Lateral Single Leg JumpsFalse grip Hold on Rings 4x 15s on 30s offBar Straddle 3x6Push-Ups (3x 60/45…

Thursday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 0-5 400m Row 10 Cossack Squats 10 Scorpions 10 Up and Overs Strength 5-15 10 Bench Press 10 LAteral Raises 10 Lat Pull-Downs Amrap 15-24 10 Banded Side Pulls + 10 Banded Push-Outs + 10 High Steps Tabata 24-28 Goblet Squat Hold Amrap…

Wednesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)200m Run 20 Cossacks Leg Swings (10 each dir. /leg) 10 Thoracic Twists from Squat 10 Thoracic Twists from Straddle 10 Puch Ups to Side PlankMetcon (Time)8x250m Row1:30min Rest Record Lowest TimeMetcon (AMRAP - Reps)12 min Amrap 2-4-6-8-10…... ;) Thrusters 15 Wall BallsRx+135/95 20/14…

Wednesday

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CrossFit Roux 2 - SculptMetcon (No Measure)(5 minutes) Warm-Up Row 200m 10 Prone Push-Ups 10 T Spine Rotation (20 minutes) 30-20-10 Calorie Row Box Step Ups (20" or less) DB Cleans * Straight Leg Sit-ups in remaining time if you are finished before 20min (15min EMOM) :40 work / :20…

Tuesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run 35/25 10 Single Arm Up Right Row 10 Boot Strappers 10 Prone Push-Ups 20 Scorpions 20 Up and Overs Clean Warm-UpsClean Complex (5x1 @ 65%)1 Clean Deadlift 1 Hang Clean Pull 1 Squat /Power Clean1x1 @ 35 % 1x1 @ 45% 1x1…

Tuesday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 0-5 400m Run 20 Leg Swings 20 Halos Strength 5-15 10 V-Ups 10 Z Press Sitting (KB) 10 Bulgarian Split Squats 10 KB Rows Amrap 15-22 10 Wallballs 15 Banded Face Pulls 20 Singles under Tabata 22-26 Russian Twist Amrap 26-36 LOF Run…

Monday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)2 Rounds: 25 Jumping Jacks 5 Y Raise w/ small plate 8 Ext. Rotation off of Knee 10 Judo Push Ups 5 Single Arm KB Press Burgner's - SnatchIncline Bench Press ((1 x 6-10) (3 x 8-12) )BarbellDips (3x Max Reps )SuperSet With Push-UpsMetcon…

Monday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 0-5 400m Run 20 leg Swings 10 Bootstrappers 10 Mountain Climbers Amrap 5-16 200m Run 10 DB DLs 10 DB Squats Tabata 16-20 4 Rounds Each Side Side Plank (Elbow To Ground) Amrap 20-30 200m Run 5 Squat Jumps 10 Burpees Strength 30-40…