SAFTB

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CrossFit Roux 2 - CrossFitWarm-upCoreTurkish Get Up (12min EMOM x 2)MetconDumbbell DT (Time)DB DT 5 Rounds: 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Shoulder to Overhead RX: 50lbs / 35lbsSaturdays Are For The BoysBourbons and Barbells by Ragged Branch Destillery and Toulouse Gourmet (Time)Teams of 3: 120…

Friday

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CrossFit Roux 2 - SculptMetcon (No Measure)(0:00-5:00) Warm Up 200m Run 20 Air Squats 200m Run 20 Lunges (5:00-12:00) Amrap 10 Banded Side Pulls + 10 Banded Push-Outs + 10 High Steps (12:00-16:00) Tabata Hollow Body Holds (16:00-26:00) EMOM Box Jumps Banded Runs V-Ups Row Bear Crawls (26:00-30:00) Tabata KB…

Friday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)200m Run 20 SL DB Romanian DL 20 Scorpions 20 Banded Side Steps 20 Up&OVers 20 Supermans 20 Sit ThrusDeadlift (3x12 )@ 50-60% of 1RMMetcon (AMRAP - Rounds and Reps)2:00/1:00 4 Thrusters 16 LAteral Jumps 16 Double Unders 4 RoundRx+: 145/100 Rx:95/65 Scale:Any WeightCool:…

Thursday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up (0:00-5:00) 500m Row 10 Burpees No Push-Up 10 Up and Overs 10 Scorpions EMOM #1 (5:00-15:00) Sit-Ups Cal. Row Ring Dips Knee to Elbow from high plank Lunges TABATA #1 (15:00-19:00) Cal. Row AMRAP #1 (19:00-28:00) 10 DB Front Squats + 10 Renegade…

Level 3.1

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CrossFit Roux 2 - GymnasticsWarm-up (No Measure)5min Row/Bike/Run 2min Foam Roll Tight Areas 2x15 Rowers Plank to Pike 2x10 Face Pulls (banded) 2x10 Cossack Squats 2x3 Lateral Single Leg JumpsRing Support Swing (4x12 )Straight Legs ,Feet and Knees Together , Straight ArmsBeginner Press to Handstand Jumps - Press Jumps (4x15)Good…

Thursday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run LOF High Knees Butt Kicks High Kicks Cossack Squats Bear Crawl 20 Goblet Squats 20 KB LungesBack Squat (4 x 8-12 )@ 50-65% of 1RMMetcon (6 Rounds for reps)30 EMOM (40/20) 1. Cal. Row 2. Push-Ups (Clapping) 3. KB Swings 4. Box…

Wednesday

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CrossFit Roux 2 - SculptMetcon (No Measure)0:00-5:00) Warm Up 40 Mountain Climbs 30 Jumping JAcks 20 Sit-Ups 10 Push-Ups (5:00-15:00) EMOM 6 DB Deadlifts 6 DB Front Squats 6 DB Lunges (15:00-19:00) Tabata Sit-Ups (19:00-25:00) Amrap 10 Wall Balls + 5 Hanging Leg Raises (25:00-35:00) EMOM Russian Twist Lateral Raises…

Wednesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)Run 400m 10 PVC Pass Throughs 20 PVC Good Mornings 20 Air Squats 20 Fire Hydrants 20 Page Turns 10 Pushups 10 Jump Squats Run 200m Backwards BurgenerHang Clean (10x4 )@ 50% for 1RM Clean Squat Clean if you canKaren (Time)For Time: 150 Wall-Ball…