Daily Archives: August 4, 2017

Josie’s finally here

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) Warm up for C&J / Snatches 12-15 min through: . 1. Wrist circles – 10 each direction 2. Elbow circles – 10 each direction 3. Arm circles – 10 each … Continue reading

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Saturday, August 5th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Row 500m, Bike 1k, or 100 Double Unders 20 Burpees Then… Class game Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor … Continue reading

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