Daily Archives: July 15, 2017

Sunday Funday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 7 Empty Bar Power Cleans :45sec Row 10 Air Squats Strength Front Squat (10-10-10 @60-75%) Metcon Metcon (Time) 50 Power Cleans 165/115

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Sunday Strength

Defiant CrossFit – Strength Class Warm-up Warm-up (No Measure) 4 Sets (Slow) 12 Dumbbell RDL’s 12 Dual KB Russian KB Swings 7 Bent Over Back Rows (increasing) 4 DBall Cleans *Rest 90sec Strength Sled Pulls (5x25m As Heavy As Possible, … Continue reading

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