💥Go Go Power Rangers💥

Defiant CrossFit – Strength Class

Dynamic Warm Up

Warm-up (No Measure)

4 Rounds :30 each

Running clock

Kb Swings


Ball Slams

Banded tri extensions

Warm up for squat


Back Squat (40 Reps @80%+ )

Rest MAXIUM 45 s between sets

Metcon (No Measure)

4x running clock

:45 plank

:30 hip bridge

Metcon (3 Rounds for time)

1 Time through = 1 Rep

Rx= 185\135

6 Reps:


Hang Pwr Clean

Front Squat

Push Press

Bent Over Row



Row / (Bike) 800/600m (1600/1200m)

Rest and repeat x 3

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