Bradley2019 S1:3

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CrossFit Roux 2 – Sculpt

Sculpt

Metcon (No Measure)

10min AMRAP (0:00 – 10:00)

20x CrossBody Mountain Climbers

15x Dumbbell Swings

10x 1-Leg-2-Way Pull Complex

5x DB Front Rack (single arm) Lateral Lunges/Side

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2 minute rest; put dumbbells up (10:00 – 12:00)

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14min AMRAP (12:00 – 26:00)

Roux Run w/ Partner

Banded Walk Backwards 4 x LOF

Switch for Banded Walk Backwards

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Rest 2:00 (26:00 – 30:00)

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6 Rounds (alternating sides) :30 work/ :30 rest (30:00 – 36:00)

Steel Mace Woodchippers w/ Lunge (^w/ Jumping Lunges)

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Rest 2:00 (36:00 – 38:00) – get kettlebells now

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8min EMOM (38:00 – 46:00)

:20 Jump Rope

:20 Max Crossbody KB Deadlifts

:20 Rest

(Alternate Sides for CrossBody KB deadlifts each minute)

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Done.
Put DB’s back after use. Don’t get Kettlebells until the 2 minute rest right before the final emom.