Daily Archives: July 5, 2017

Comp. 07/06/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 3 Rounds 6 Parallette Push-Ups w/ a 6sec plank pause 12 Banded KB Swings 15 Hip Extensions Gymnastics Metcon (No Measure) 10min EMOM 1. 4 Strict Pull-Up/HSPU 2. 7 Butterfly … Continue reading

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Thursday, July 6

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 12-9-6 Med Ball Cleans Bent Over Row (Dual KB) T2B Strength Front Squat (5-5-5-5-5 @75% Every 90Sec ) Metcon Metcon (2 Rounds for time) 1k Row x2 *Rest at the least 5mins

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