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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Distance Run or Row STATION 2 AMRAP 10 DB Deadlift 10 Lunges STATION 3 Max Distance Run or Row STATION 4 AMRAP 10 DB Hang Power Clean 10 Lunges

Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Box Jumps 10 MB Push Press STATION 2 1:00 Squat Hold Rest :30 1:00 Plank Rest :30 STATION 3 AMRAP 10 Box Jumps 10 MB Push Press STATION 4 AMRAP 1:00 Squat …

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Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 20 KB Swing then… Max Wall Balls STATION 2 Easy Pace Row STATION 3 20 Wall Balls then… Max KB Swing STATION 4 Easy Pace Row

Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Tabata Row STATION 2 Tabata DB Push Press STATION 3 Tabata Sit-ups STATION 4 Tabata Push-ups *Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)

Tuesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Lunges 20 Mountain Climbers STATION 2 1:30 Max Cals Bike 1:30 Slow Pedal STATION 3 AMRAP 10 Step-ups 20 Flutter Kicks

Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 Max Burpees Over Rower STATION 3 Max Plank STATION 4 Max DB Man Makers

Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 DB Thrusters 100m Run STATION 2 AMRAP 15 Plate Ground to OH 100m Run STATION 3 AMRAP 15 Up-Downs 100m Run

Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Sumo DL STATION 2 Max DB Hang Power Clean STATION 3 Max DB Stirct Press STATION 4 Max Distance Row

Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 5 Push-ups 5 Burpees STATION 2 AMRAP 5 DB DBL Swing 5 DB Front Squat STATION 3 AMRAP 10 Alt. Reverse Lunges :30 Plank

Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 1:00 Air Squat then… 2:00 Max Cal Bike STATION 2 1:00 Sit-ups then… 2:00 Max Double Unders STATION 3 1:00 Air Squat then… 2:00 Max Hollow Rocks STATION 4 1:00 Sit-ups then… 2:00 Max …

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