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 Thrusters

200m Run

9 Thrusters

100m Run

95/65

Accessory

Metcon (Time)

Max Wall Sit
Yay Athlete Appreciation Month!

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