Monster Mash

Defiant CrossFit – RX+ 90 mins

Warm-up

Warm-up (No Measure)

3min Assault Bike (increasing pace every min)

Then…

2 Rounds

10 Strict Toe-2-Bar

6 Med-Ball Cleans to Ball Slam

5mins of Shoulder Prep Work

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

REST

Metcon (Time)

21-15-9

Hang Squat Cleans 135/95

Strict HSPU

REST

Metcon (Time)

4 Rounds

20 GHD Sit-Ups

15 Bar-Facing Burpees

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