Daily Archives: July 20, 2017

07/21/17 COMP

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) Interval Metcon (Weight) EMOM14 ODD- 5 Deadlifts @75-80%% EVEN-3 Strict Muscle-ups Metcon Metcon (Time) 15 Squat Clean&Jerk 135/95# 10 rounds of:: 10 pull-upss 100-meter sprint 15 Squat Clean&Jerk 135/95#

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Fri, July 21

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m run 1 min max DU or SU 1 min max burpees 1 min max air squats then 5mins of Turkish Get-Ups review and Stretching Weightlifting Hang Squat Clean (5 x 3 … Continue reading

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