Monday

20
Oct

Monday

CrossFit Seven Cities – CrossFit

Lift

Shoulder Press (Work up to a heavy set of 2-reps (1-RIR))

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

Rest 2 minutes between sets

Half Kneeling Banded Face Pull (8 reps each side x 3 sets)


Rest 1 minute between

Workout of the day

Metcon (AMRAP – Rounds and Reps)

7 minutes

7 Hang Power Clean

7 Push Press

7 Pull-ups
Recommended:

Ladies 95#

Men 135#