Thursday

CrossFit

Hang Power Clean 10-8-6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.


Endurance 

Each for distance:
Row, 5 mins
Row, 5 mins
Row, 4 mins
Row, 4 mins
Row, 3 mins
Row, 3 mins
Row, 2 mins
Row, 2 mins

Rest 1 min between efforts.


Weightlifting 

Every 2 mins for 20 mins: 
1 Snatch
*pick load*

Front Squat 2-2-2-2

Ashleigh Townsend

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

Crossfit Defiance owner. Coach and athlete.