Daily Archives: July 6, 2017

07/07/17

Defiant CrossFit – RX+ 90 mins Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 Wall Ball (20,14#) 50 Double Unders 40 Box Jumps (24,20#) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145,100#) 20 Jerks … Continue reading

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Friday, July 7th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 7 Single Arm OH Plate Lunge (Each) 10 Band Pull-Aparts :45 Set Plank on the Hands Then… 10 Slow Wall Squats Strength Bench Press (3-3-3-3-3 w/a powerlifters pause) 7 Slow … Continue reading

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