Tuesday

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CrossFit Roux - WODWarm-up2 Rounds: 20 Jumping Jacks 20 Heavy Russian KBS 20 Scap Push UpsWeightliftingShoulder Press (5 x 6 @ 70% of 1RM)super set w/ 10 parallette pass throughsCompetition MetconMetcon (Time)800m Run 30 Wall-Balls (20/14) 15 Burpees 600m Run 15 Burpees 30 Wall-Balls (20/14) 400m RunGPP MetconMetcon (Time)600m Run…

HalloweenTown

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CrossFit Roux - WODWarm-up200m Run 2 Rounds: 25 Air Squats 20 Cossacks 15 Sit ups 10 Burpees Burgener's - Clean & JerkWeightliftingPaused Front Squat (5 x 5 w/ 3 sec pause at the bottom.)increase weight each timeCompetition MetconMetcon (Time)30-20-10 Caloric Row Hang Power Cleans (115/95/75/65) Lunges Pull-upsGPP MetconMetcon (Time)20-15-10 Caloric…