Daily Archives: July 17, 2017

Comp. 07/18/2017

Defiant CrossFit – RX+ 90 mins Interval Metcon (No Measure) 10min Alt. EMOM 1. 50ft Yoke Carry or 2 Strict Muscle-Ups 2. 20Sec L-Hang or 20 Sec L-Sit Strength Clean Pull (3 pos 4-4-3-3-2) Partial Deadlift (3-3-3-3) start from right … Continue reading

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Tuesday, July 18th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Burpees 14 Single Leg KB RDL’s (7/7) 20 Crossover Sit-Ups (10/10) Then… 5mins of a Mobility Circuit Strength Deadlift (5-5-5-5 @55-65% ) No Bounce. Reset every rep. Metcon Metcon … Continue reading

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