Thursday

CrossFit

EMOM for 21 minutes:
Minute 1- Assault Bike Calories 12/8
Minute 2- 6 Squat snatch 52/35
Minute 3- 3 rope climbs 15ft 

Endurance

Every 3 minutes for 15 minutes (5 sets)
Run 400m
Max Double unders 

Weightlifting

Back Squat 2-2-2-2-2

10 sets:
Snatch Complex   (1 Ps + 1 Ss + 1 Ohs)

Ashleigh Townsend

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

Crossfit Defiance owner. Coach and athlete.