Monday

1
Dec

Monday

CrossFit Seven Cities – CrossFit

Lift

A: Double KB/DB Front Rack Squat (3 x 10 reps)

Warm up 1×8, 1×6 no rest

working up each set

Rest 2 min

B: Push-ups (Max)

can be ring push ups or inverted

then 3 sets @ 50%

rest 60-90 sec between

Workout of the day

Metcon (Time)

5 Sets

9 Thrusters KB/DB or Barbell

9 Ring Rows
Recommended Load 50/35 or

105/75

For quality and time