Daily Archives: July 14, 2017

Comp. 07/15/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 2 Rounds 1min Dual KB Front Rack Step-Up 7 Strict Toe-2-Bar Then… 5mins of Front Squat Mobility Strength Back Squat (2.2.2) Metcon (Time) 6 rep Front Squat Ladder (each) 135, … Continue reading

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Saturday, July 15th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Run 400m 30 Wall Balls Then… 5mins of Stretching Metcon Fat Amy (Time) 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (Alternating) 10 Burpees 20 KB Swings 50/35 10 … Continue reading

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