Daily Archives: August 5, 2017

Sunday Strength

Defiant CrossFit – Strength Class Warm-up Oly Warm Up (No Measure) 3 Rounds 7 Push-Ups 12 Air Squats 12 Supermans Then… 30 Jumping JacksFinish with 3 super light sets of.. 4 Snatch Balance Weightlifting Hang Snatch (2×3 @60%, 2×2 @70%, … Continue reading

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Sunday Funday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm-Up Then.. 5mins of Partner Stretching Strength Dball/Sandbag Bag Squats (7-7-7-7 AHAP) Front Loaded. Hands can’t be under the weight Metcon Metcon (Time) 7 Rounds 7 Pull-Ups 7 Box Jumps 7 … Continue reading

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