Thursday

30
Oct

Thursday

CrossFit Seven Cities – CrossFit

Accessory

A1) DB/KB Front Rack Lunges

50ft x 3 sets

A2) Hanging Knee Raise / Strict Toes To Bar

10 reps x 3 sets

Workout of the day

Metcon (Time)

2 Rounds

250m row / 15 Cal Bike

-rest

500m row / 20 Cal Bike

-rest

750m row / 25 Cal Bike

-rest-
Share a machine with a partner. Only rest while

partner uses machine.

Individualized Cals:

2 Rounds

150m / 10 Cals

-rest-

300m / 15 Cals

-rest-

500m / 20 Cals

-rest-