Jessica De Los Santos’ Day, August 11th

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Shoulder/Thoracic Stretches

Then..

2 Rounds

25m Dual KB Overhead Walk

7 Burpee Broad Jumps (land in a squat)

Weightlifting

Overhead Squat (E2MOM 2×5 @60%, 2×3 @75%, 2×1 @80-85%)

Metcon

Jessica’s “Caliente y Picante” WOD (Time)

15 Bar Facing Burpees

30 Overhead Squats (115/75)

30 TTB

30 Overhead Walking Lunges (115/75)

15 Bar Facing Burpees

Gymnastics

Metcon (Time)

Challenge #2:

Max Dead Hang ( from bar)

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