Comp. 08/01/2017

Defiant CrossFit – RX+ 90 mins

Warm-up

Warm-up (No Measure)

EMOM x8

1. 100m Run

2. 10 Air Squats and 7-10 Butterfly Pull-Ups

Metcon

Metcon (Time)

7 Rounds

12 Push-Ups

2 Squat Cleans 225/155
1-1-1 Clean and Jerk Post Metcon

Weightlifting

Front Squat (3-3-3-3 starting from 75%)

Clean Pulls (2-2-2-2)

Nice and Heavy
Superset

7/7 Single Leg KB Hip Bridges

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