Monday

6
Oct

Monday

CrossFit Seven Cities – CrossFit

Lift

A: Shoulder Press (Work up to a heavy set of 4-reps (1-RIR))

Then perform 8-12 reps x 2 sets @80-85% of that load

Rest 2 minutes between sets

B: Band Pull Aparts (20 reps x 3 sets )

Rest 1 minute between

Workout of the day

Metcon (Time)

“Fran-ish”

3 Rounds

7 Thruster

7 Pullups

followed by…

3 Rounds

5 Thrusters

5 Pullups

followed by…

3 Rounds

3 Thrusters

3 Pullups
For quality and time…

Recommended:

Load: Ladies 65# / Men 95#