Daily Archives: August 2, 2017

Comp. 08/03/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 2 Rounds 15 Bent Over Rows (Barbell) 10 Reverse Hypers 10 Dual Dumbbell Thrusters Strength Shoulder Press (10-10-5-5) Metcon Metcon (No Measure) EMOM x21mins First 7mins: 50 DU’s Second 7mins … Continue reading

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Alicia’s Day, August 3rd

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Dual KB Cleans 5 V-Ups Length of the Gym Inch Worm Then.. 5mins of Shoulder and Wrist prep/mobility Gymnastics Metcon (No Measure) SUPERSETS Handstand Holds 3x:20-:30sec Hollow Rocks 3×15 … Continue reading

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