CrossFit Defiance
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ALL THINGS DEFIANCE 

Saturday

CrossFit

Complete as many rounds as possible in 18 mins of:
50 Sandbag Box Step Ups, 30/20 kg, 24/20 in
20 One Arm Dumbbell Snatch (Alternating)s
25 Sandbag Box Step Ups, 30/20 kg, 24/20 in
10 One Arm Dumbbell Snatch (Alternating)s

 


Endurance

3 sets:
100m sprint, 400m jog,
100m sprint, 300m jog,
100m sprint, 200m jog,
100m sprint, 100m jog,

No rest B/T reps, 3 minutes rest B/T sets

Ashleigh Townsend