Daily Archives: July 19, 2017

Comp. 07/20/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 3 Rounds 10 DB Bent Over Rows (Increasing Weight) 50ft DBall Walk 7 DB Paused Thrusters Strength Front Squat (4×5 @55-65% Every 2:30mins) Gymnastics Metcon (Time) 9 Parallette HSPU 15 … Continue reading

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Thursday, July 20th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 7 Box Jumps 10 Goblet Squats 12 Supermans 5mins of a Mobility Circuit Strength Back Squat (10-10-10 @60-65% of your 10rm (50% of 1rm)) Metcon Metcon (AMRAP – Rounds and … Continue reading

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