Daily Archives: July 27, 2017

072817 Comp

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 2-3 x Pillar to Plank Press Up – 10 Ring Pull Ups – 10 Ball Slams – 10 Side Lunge – 10 (each leg) Core Metcon (No Measure) 3 x … Continue reading

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Fri-Yay, 07/28/2017

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) In 3mins… 10 Burpees 15 Sit-Ups Max Wall Balls in remaining time Then… 5mins of Shoulder Prep work Weightlifting Push Jerk + Split Jerk (1-1-1-1-1 @75-80% of Push Jerk) Metcon Metcon (Time) … Continue reading

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