Hump Day

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CrossFit Roux – WOD


400 m Run

15 PVC Pass Thrus

10 PVC OH Squat jumps

10 PVC Around the worlds

10 PVC Up/downs

10 Scorpions

10 Up/overs

Burgener’s- Snatch


2 Snatch + Snatch Balance (6 sets x 2 Complexes )

Yes, we are snatching two days in a row. You will survive. Yesterday was cardio, while today is for strength.


Metcon (AMRAP – Reps)

4 x 4min AMRAP

:30 Work / :30 Rest

1:00 Rest between each 4min AMRAP

Caloric Row

Shoulder to Overhead (115/75)

Box Step-ups (24/20″) – go for speed

KB Swings (24kg/16kg)
Each Station/Movement is a 4min AMRAP. Complete one movement/4min-amrap before moving to the next one.

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