Bradley 8:5

By: 0

CrossFit Roux 2 – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets – NFT

10 Dual KB/DB Hang Clean and Jerk

12 Ring Body Saw

Strength

Hang Clean Pull + Hang Power Clean + Power Clean from the Ground (1 Complex x 8 (EMOM))

**build a little but keep your positions and form spot on

Close Grip Bench Press (3 x 1.1.4 (Drop Set))

*Drop Set – after 1 and 2 strip weight to make it lighter (6 total reps per set)

Rest 1:30

Metcon

Metcon (No Measure)

4 RNFT

20/18 Cal Row (*Damper Setting 10)

KB Farmer’s Carry AHAP (Roux Run Route)

15 Ring Push-ups

20 Toe to Rings