Friday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up (0:00-5:00) 30 Jumping Jacks 10 Scorpions 10 Up and Overs 10 KIpps Strength #1 (5:00-20:00) 10 Single Legged Hip Thrusts 10 Hanging Leg Raises 10 DB Bench Press 10 Cross Body DB RDL AMRAP #1 (20:00-27:00) 200m Row 10 Wall Balls 5 Push-Ups…

Friday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)2 Roux Runs 20 PVC Pass Thrus 20 PVC OHS 20 PVC ATW 10 Scap Push Ups 10 Scap Pull Ups 10 ScorpionsMetcon (No Measure)Strength DB Front Rack Lateral Squats 4x10 (5 each side) Ring Push Ups 4x10 2 second eccentric, 2 second pause…

Thursday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 3 Rounds 30 Jumping Jacks 20 Lunges 10 Push-Ups 21-15-9 7 Min Cap Turkish sit ups Z-Press With Remaining time Preform a max effort low plank 5 Rounds 10 KB Deadlift LOF KB Carry (Front Rack) Strength 4 Rounds Bulganin Split Squats x…

Thursday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)Roux Run x 3 20 Air Squats 20 T-Spin Rotations 10 Burpee (No Push-Ups) 10 Prone Push-UpsMetcon (No Measure)Gymnastics 15 EMOM 1. 10-15 Candle Sticks 2. 5-8 HSPU or Pike HSPU 3. 10-15 Shoot Throughs 4. RestMetcon (Time)Beach Brawl Chipper 15 20 Power Cleans…

Wednesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)30 Jumping Jacks 2 Rounds: 10 Boot Strappers 10 Cossacks 10 Scorpions 10 Up&overs 10 Push UpsMetcon (No Measure)Sandbag Lunges 100/80lbs 4x12 (6 each leg) Plank Hold 4 Rounds :30 on / :30 offMetcon (Time)For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21…

tuesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)4 Steady Rounds 12 Russian Swings 12 Goblet Squats Roux Run X 1Power Snatch (5x1)5x1 ,Sn Deadlift+Sn High Pull+Power Snatch) Begin each Lift with Snatch Grip Deadlift, Don't drop, follow bar back to the ground. Reset, Then Snatch Grip High Pull (chest to chin…