Monday

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CrossFit Roux - WODWarm-up30 Jumping Jacks LOF: High Knees Butt Kicks High Kicks Lunge w/ twist Cossacks Bear Crawls 10 Scorpions 10 Up/oversWeightliftingMetcon (Weight)2 Front Squats @ 70% (From the rack) 15 Double Arm KB Russian Swings (24/16kg) Rest 1:00 - 10 RoundsMetconMetcon (AMRAP - Reps)4 Rounds of 4min AMRAP…

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)

Thursday

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CrossFit Roux - WODWarm-up200m Run 20 Banded Good Mornings 20 Banded Side Steps 20 Cossacks 10 Scorpions 10 Up/OversWeightliftingDeficit Deadlift (Find 3RM (4 sets) ; 4 x 3 at 90% of 3RM)Put the plate you pull from in the comment section.MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Double Unders x 10 Hang Power Snatch (115/75/95/65)Double…