Daily Archives: July 24, 2017

Comp. 07/25/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) Run/Row 10mins *nice easy pace*Rest 5mins Metcon Metcon (Time) 10 Rounds 10 Wall Balls 20/14 10 KB Swings 50/35 7 Ring Dips 5 Burpees Weightlifting Back Squat (10 @80% of … Continue reading

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Tuesday, July 25

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 1min Plank 15 V-Ups Then… 3 Rounds 3 Broad Jumps 50m jog into a 50m sprint 12 Banded Goodmornings Weightlifting Deadlift (1-1-1-1 Find a Max) Metcon Metcon (AMRAP – Rounds and Reps) … Continue reading

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