Thursday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 3 Rounds 30 Jumping Jacks 20 Lunges 10 Push-Ups 21-15-9 7 Min Cap Turkish sit ups Z-Press With Remaining time Preform a max effort low plank 5 Rounds 10 KB Deadlift LOF KB Carry (Front Rack) Strength 4 Rounds Bulganin Split Squats x…

Thursday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)Roux Run x 3 20 Air Squats 20 T-Spin Rotations 10 Burpee (No Push-Ups) 10 Prone Push-UpsMetcon (No Measure)Gymnastics 15 EMOM 1. 10-15 Candle Sticks 2. 5-8 HSPU or Pike HSPU 3. 10-15 Shoot Throughs 4. RestMetcon (Time)Beach Brawl Chipper 15 20 Power Cleans…

Wednesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)30 Jumping Jacks 2 Rounds: 10 Boot Strappers 10 Cossacks 10 Scorpions 10 Up&overs 10 Push UpsMetcon (No Measure)Sandbag Lunges 100/80lbs 4x12 (6 each leg) Plank Hold 4 Rounds :30 on / :30 offMetcon (Time)For Time: 1,000 Meter Row Directly Into‚Ķ 3 Rounds: 21…

tuesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)4 Steady Rounds 12 Russian Swings 12 Goblet Squats Roux Run X 1Power Snatch (5x1)5x1 ,Sn Deadlift+Sn High Pull+Power Snatch) Begin each Lift with Snatch Grip Deadlift, Don't drop, follow bar back to the ground. Reset, Then Snatch Grip High Pull (chest to chin…

monday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)30 Jumping Jacks 20 T-spine Rotations 20 Judo Push Ups 20 Cossacks 20 Air Squats w/ 2 sec pause at bottom 20 Leg SwingsFront Squat (7x3)Paused Front Squat (7x3 (3sec pause at the bottom)) Use the same weight for all 7 sets of 3.…