Friday

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CrossFit Roux - WODWarm-up200 m Run Empty Bar: 10 Good Mornings 10 Press 10 Bear Complex 10 Lunges 200 m RunWeightliftingDeadlift (5@36%,45%; 3@54%,63%,72%; AMRAP@81%)based percentages off of 1RM+10lbsMetconMetcon (AMRAP - Rounds and Reps)15min AMRAP 10 Shoulder to OH (115/95/75/65) 10 Russian KB Swings (32/24/24/16) 10 Wall-Balls (30/20/20/14) 10 V-ups

Tuesday

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CrossFit Roux - WODWarm-up35 Russian KBS 5 KB Windmills (ea. arm) 5 Wallwalks 15 Pushups 30 Jumping JacksWeightliftingShoulder Press (5@40%,50%; 3@60%,70%,80%; AMRAP@90%)Add 10lbs to your 1RM, take 90% of that to base your percentages off of.MetconStrict Nicole (AMRAP - Reps)20-Minute AMRAP of 400m Run Max Rep Strict Pull-upsWhen you drop…