081117 RX+

Defiant CrossFit – RX+ 90 mins

Warm-up

Warm-up (No Measure)

400m Jog

3x Through

10 Samson stretch lunges

10 PVC OH Squat

10 GHD Sit-up

10 GHD Back Extension

5 Strict Pull-ups

5 Dips

Strength

Back Squat (5-5-5-5-5)

Warm up to the working weight in the Workout.

Shoulder Press (3×5@80% of working 1RM)

Working 1RM = 90% of actual 1RM

Metcon

Metcon (Time)

5 Rounds for Time

2 Rope Climbs 15/12′

8 Back Squats 225/155#

9 HSPU

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