Saturday, August 12th

Defiant CrossFit – CrossFit

Warm-up

Run Prep Warm-Up (No Measure)

Coach Led

20m each…

High Knees x2

Butt Kicks x2

Karaoke x4

Side Shuffle x4

High Skips x2

100m Sprint

4mins of hamstring and calf stretching

Metcon

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

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