F.Y.F.

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CrossFit Roux - WODWarm-up30 Jacks 20 Cossacks 10 Scorpioms 10 Up/OversMetconMetcon (Time)FYF Chipper 100 Double Unders 200m Sandbag Run 80 Sit-ups 200m Sandbag Run 60 Deadlifts (135/105) (RX+ 185/135) 200m Sandbag Run 40 Knee to Elbow 200m Sandbag Run 20 Thrusters (115/85) (RX+ 145/105) 200m Sandbag Run 100 Double UndersYou…

Thursday

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CrossFit Roux - WODWarm-up2 Rounds 20 Jumping Jacks 10 Broad Jumps 10 Air Squats w/ Pause at the bottomWeightliftingBack Squat (10@60%; 10@65%; 8@70%; 8@75% )Front Squat (5@60%; 5@65%; 2 x 5@70%)MetconMetcon (No Measure)16 Round Tabata: :20/:10 Alternate the following Odd Rounds KB Swings (Russian 24kg/16kg) Even Rounds Kong Slams (20/14)

Detox

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CrossFit Roux - WODWarm-up2 Rounds 20 Air Squats 20 Banded Good Mornings 20 Banded Side Steps (10 in each direction)WeightliftingBack Squat (8@65%; 8@70%; 6@80%; 6@85%)Front Squat (5@60%; 5@65%; 2 x 5@70%)MetconMetcon (AMRAP - Reps)16 Rounds Tabata: :20/:10 1,3,5,7,9,11,13,15 - Burpees 2,4,6,8,10,12,14,16 - Hollow Body Rock