Daily Archives: July 12, 2017

Comp. 07/13/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 3 Rounds 15 Hip Extensions 10 Single Arm OHS (5/5) 90Sec of Butterfly Pull-Up Practice Strength Back Squat (3-3-3-3-3-3 (Last 3 Sets all @80%)) 10 Seated Good Mornings after 80% … Continue reading

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Thursday, July 13th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 12 Band Pull-Aparts 6 Strict Toe 2 Bar Length of the Gym Strict Bear Crawl Gymnastics Metcon (No Measure) 3x1min Plank on the Hands *rest 1min 2x:30sec HandStand Hold *rest … Continue reading

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