Sunday Funday

Defiant CrossFit – CrossFit


Warm-up (No Measure)

25 Burpees

Perfect Stretch x4 (Each Side)

5mins of Chest/Shoulder Prep (Smashing, Chest flys)


Bench Press (1-1-1-1 @90%)


Metcon (AMRAP – Rounds and Reps)

W/ a Partner

14min AMRAP

8 Ring Rows (Quality Reps)

14 Med-Ball Cleans 20/14

*Partner Does a full round before switching.

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