Category

WOD

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) ALL THE SINGLE DUMBELLS 4 Rounds 20 Single Arm DB Deadlift (10/side) 20 Single...
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Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Teams of 2 75 Calorie Bike/Row 75 Push Ups 60 Calorie Bike/Row 75 Double Unders 45...
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Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) Grace-Full 10-9-8-7-6-5-4-3-2-1 Clean and Jerk (135/95#) *20 Air Squats between sets Accessory Teams of...
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Wednesday

CrossFit Seven Cities – CrossFit Lift Deadlift (8-8-6-6) rest 1-2 min between sets Workout of the day Metcon (AMRAP – Rounds and Reps) 12 Minute...
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Monday

CrossFit Seven Cities – CrossFit Lift Box Back Squat (8-8-8-8-8) rest 1-2 min between sets Workout of the day Metcon (AMRAP – Rounds and Reps)...
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Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Teams of 2 100 Calorie Bike/Row 100 Deadlift (115/75#) 100 Front Squat*Every 6 Minutes Run 400m...
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