Daily Archives: July 3, 2017

Comp. 07/04/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 3 Rounds 10 Arm Circles Forward/Backwards 10 Kip Swings 10 Band Pull-Aparts 10 Lateral Lunges Gymnastics Metcon (No Measure) 16min Alternating EMOM 1. 2 Strict Muscle-Ups 2. 3 Muscle-UpsOr 1.4 … Continue reading

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4th of July

Defiant CrossFit – CrossFit Only 9am CrossFit today Warm-up Warm-up (No Measure) Run 400m Row 500m 1min Dead Hang Metcon Metcon (Time) Team WOD (6 person) 74 Rope Climbs 1776m Farmers Carry *only 4 people at a time are working … Continue reading

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