Daily Archives: July 23, 2017

RX+ Mon

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 5 mins Dynamic Movements 3 rounds: 10/7 AAB cals 8 empty bar thrusters 4 broad jumps Runners Lunge 1 min each leg Metcon Metcon (3 Rounds for time) 3 Rounds … Continue reading

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Monday, July 24th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Run, Bike, or Row 400m/1k/500m 2 Rounds 5 Strict Pull-Ups 6 Squat Jumps 8 Push-Ups Strength Push Press (3-3-3-3 Build to a Heavy, Smooth 3) Metcon Something like 16.5 (Time) 14-12-10-8-6-4-2 Thrusters … Continue reading

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