Ok. Let’s go.

Defiant CrossFit – Strength Class

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

Shoulder Press (Find a 2-4 Rep Max — Refer to chart to find 1RM)

You have 7 minutes to find the 2-4 rep max

Shoulder Press (60 Reps @ 67.5%)

Take as many sets as needed.

Rest ONLY 30s between sets

Metcon (No Measure)

a. Jump Squats 4×8

b. Sandbag Get-Ups 4×2

— on shoulder

Strength-con

Metcon (AMRAP – Rounds and Reps)

If time-

15′ AMRAP (if teams then each- more than 1 can work at a time)

6 tire flips

6 Tire Burpees

20/15 Assault Cals

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