Wednesday

30
Apr

Wednesday

CrossFit Seven Cities – CrossFit

Accessory

3 Sets

A1) Reverse grip bent over row x10-12 (working up each set)

A2) Banded tricep press x12 ( 1 sec pause at full extension)

Rest 90 sec between sets

Workout of the day

Metcon (Time)

12 min Time Cap

30 Burpees

30 Rev grip pull ups

30 Ring dips

30 Power cleans 155/105
With a running clock 3 min to complete each movement, if completed before 3 min move on to the next, if not completed at 3 min mark, record reps and move on.

Metcon (AMRAP – Reps)