Daily Archives: July 31, 2017

Comp. 08/01/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) EMOM x8 1. 100m Run 2. 10 Air Squats and 7-10 Butterfly Pull-Ups Metcon Metcon (Time) 7 Rounds 12 Push-Ups 2 Squat Cleans 225/1551-1-1 Clean and Jerk Post Metcon Weightlifting … Continue reading

Posted in Workout of the Day | Leave a comment

Raul’s Day, August 1st

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 T2B 7 Empty Bar Clean and Jerk Length of the gym PVC OH Duck Walk Weightlifting Thruster (2-2-2-2-2 AHAP) Metcon Raul’s “Frun” Time (Time) 21 Thrusters 400m Run 15 … Continue reading

Posted in Workout of the Day | Leave a comment