Bradley 9:1

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CrossFit Roux 2 – CrossFit


Warm-up (No Measure)

3 Sets – Not for Time

12 Air Aquats

6 Jump Squats

12 Cossacks

6 Single Arm DB Overhead Split Squat
*Single arm DB OH Split Squat


Front Squat (3-3-3 (All sets should be a tough weight))

*No tempo.

Work up to a heavy 3, then 3 x 3; rest :20 between sets.

Back Squat (3 x AMRAP @ Front Squat Weight)

Tempo: 3 Second descent. That’s all. (30XO)

Your amrap is over when you have to rest at the top


Metcon (3 Rounds for time)

3 Sets:

200m Run

6 Burpee Box Jumps (30/24″)

9 KB Swings (32kg/24kg)

12 KB Front Rack Lunges (Single Arm 6R/6L Front Rack)

Rest 1:30 After each set.