Monday

13
Oct

Monday

CrossFit Seven Cities – CrossFit

Lift

A: Shoulder Press (Work up to a heavy set of 3-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 (15 reps x 3 sets )

Rest 1 minute between

Workout of the day

Metcon (AMRAP – Rounds and Reps)

10 minutes

5 DB Push Jerk ea/arm

50ft Walking Lunges

10 Toes To Bar

50ft Walking Lunges
Recommended:

Ladies – 35# / Guys – 50#