Comp. 08/12/2017

Defiant CrossFit – RX+ 90 mins

Warm-up

Strength-con

Metcon (2 Rounds for time)

10 Squat Snatch 135/95

5 Squat Snatch 165/115

3 Squat Snatch 185/135

*7min Cap

-Rest 5mins-

5 Squat Snatch 185/135

3 Squat Snatch 215/150

1 Squat Snatch 230/160

*7min Cap

Metcon

Metcon (Time)

3 Rounds

80 Double Unders

600m Run

40 Russian KB Swings 50/35

20 C2B Pull-Ups
If C2B slow you down, please do normal pull-ups.

Accessory

Elevated Rows (10-10-10 light, slow, and paused)

A Bench is stacked on boxes. Lay down on the bench and perform back rows.
40ft DBall Lunge 150/100 after each set

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