Thursday

CrossFit

Tabata Assault Bike Calories
Rest 2 mins
Tabata Push Press, 35/25 kg
Rest 2 mins
Tabata Air Squat
Rest 2 mins
Tabata Power Snatch, 35/25 kg

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.


Defiance Fit

AMRAP 10 minutes:
10 Ring rows
10 Push press 35/25
10 Deadlift 35/25


Weightlifting

Barbell Complex

(Hang Power Clean, Hang Squat Clean, Front Squat) 1-1-1-1-1-1-1


Endurance 

For time:
Row, 1000 m
Assault Bike, 2 mi
Run, 1 mi

Ashleigh Townsend

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

Crossfit Defiance owner. Coach and athlete.