Thursday

CrossFit

For time:
20 Assault Bike Calories
20 Clean & Jerks, 75/52
20 Assault Bike Calories


Endurance 

3 sets:
Each for distance:
Assault Bike, 1:30
Assault Bike, 1:15
Assault Bike, 1 min
Assault Bike, 45 secs
Assault Bike, 30 secs
Assault Bike, 15 secs

Rest 30 secs between efforts.
Rest 3 minutes B/T sets. 


Weightlifting 

Back Squat 3-3-3

Split Jerk 2-2-2-2-2

Ashleigh Townsend

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

Crossfit Defiance owner. Coach and athlete.