Daily Archives: July 29, 2017

Sunday Funday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Empty Bar Hang Cleans 5 Front Squats 5 Bar Facing Burpees Weightlifting Clean Pull (3-3-3-2-2-2 as heavy as your form lets you) Metcon Metcon (Time) 7 Rounds 10 Push-Ups … Continue reading

Posted in Workout of the Day | Leave a comment

Sunday Strength

Defiant CrossFit – Strength Class Warm-up Warm-up (No Measure) 3 Rounds NFT 15 Dumbbell Squat Jumps (weights to side) 15 Dumbbell Bent Over Rows Strength Shoulder Press (10-10-10-10 @50-55%) Superset w/3 Heavy DBall Over the Shoulder Sled Push (5x20m AHAP … Continue reading

Posted in Workout of the Day | Leave a comment