Saturday

22
Nov

Saturday

CrossFit Seven Cities – CrossFit

Metcon (Time)

Pumpkin Spiced

30 Toes To Bar

20 Deadlifts

20 Bar Over Burpees

30 Toes To Bar

15 Deadlifts

15 Bar Over Burpees

30 Toes To Bar

10 Deadlifts

10 Bar Over Burpees
RX: Toes to bar, 185/125, bar over burpees (lateral)

Scaled: Knees to chest, 135/95, bar step over burpees

*Tie breaker is time finished first toes to bar

Metcon (Time)

Farmer Joe

60-40-20*

Wall balls

Box jump overs

DB snatch
RX: 20/14, 24″/20″, 50/35DB 53/35KB

Scaled: 14/10, box step over, 35/20DB 35/20KB

Partner not working is holding 2 KBs in farmer carry

Metcon (Time)

Plow Your Field

A: Max pull ups

B: 1,000m row
Scaled is max dead hang

Switch as needed for the row

Metcon (Time)

We all Fall Down

A:

2 Rounds DT 2 min CAP

3 Rounds DT 5 min CAP

4 Rounds DT 9 min CAP

5 Rounds DT 14 min CAP

B: 30 Clusters for Time
RX: 135/95

Scaled: 75/55

DT

12-9-6

Deadlift

Hang power clean

Push jerk