Daily Archives: July 13, 2017

071417 COMP

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 2 Rounds 1 min Assault Bike 1 min Burpee Box Jumps 1 min Row Strength Metcon (Weight) EMOM 12 2-Pos Hang Squat Snatch 60-75% • High • Mid Metcon Metcon … Continue reading

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Friday, July 14th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 8min AMRAP 50m Waiters Carry w/a plate (25m/25m) 5 Dual KB Clean+2 Backwards Lunges 100m Run Weightlifting Push Press (2-2-2-2 @85-90%) Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP 27-20-13 Hollow … Continue reading

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