Saturday

For time:
50 Air Squats
5 Clean & Jerks, 83/60 kg
40 Air Squats
4 Clean & Jerks, 83/60 kg
30 Air Squats
3 Clean & Jerks, 83/60 kg
20 Air Squats
2 Clean & Jerks, 83/60 kg
10 Air Squats
1 Clean & Jerk, 83/60 kg

REST 5 minutes 

21-15-9 reps, for time of:
Wall Ball, 9/6 kg
Sit-up (standard)
Handstand Push-up

REST 5 minutes 

For time:
Run, 1 mi

Ashleigh Townsend

Crossfit Defiance , Unit 8, Branxholme Industrial Estate , Brighouse , United Kingdom

Crossfit Defiance owner. Coach and athlete.