Daily Archives: August 11, 2017

Saturday, August 12th

Defiant CrossFit – CrossFit Warm-up Run Prep Warm-Up (No Measure) Coach Led 20m each… High Knees x2 Butt Kicks x2 Karaoke x4 Side Shuffle x4 High Skips x2 100m Sprint 4mins of hamstring and calf stretching Metcon Griff (Time) For … Continue reading

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Comp. 08/12/2017

Defiant CrossFit – RX+ 90 mins Warm-up Strength-con Metcon (2 Rounds for time) 10 Squat Snatch 135/95 5 Squat Snatch 165/115 3 Squat Snatch 185/135 *7min Cap -Rest 5mins- 5 Squat Snatch 185/135 3 Squat Snatch 215/150 1 Squat Snatch … Continue reading

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