Daily Archives: July 8, 2017

Sunday Strength

Defiant CrossFit – Strength Class Warm-up Warm-up (No Measure) 3 Rounds 10 Push-Ups 20 Jumping Jacks 10 Supermans (paused) Then… Coach Led Snatch Warm-Up Weightlifting Metcon (No Measure) 5 min EMOM 2 Snatches at 70% Snatch (Max Out)

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Sunday Funday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Row 21 Cals Then.. 3 Rounds 30sec dead hang 14 Empty Barbell Overhead Walking Lunge Strength Overhead Squat (4×3 @70%) Metcon Metcon (2 Rounds for time) 25 Cleans 75/55 25 Sit-Ups 25 … Continue reading

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