Wednesday

9
Jul

Wednesday

CrossFit Seven Cities – CrossFit

Lift

A1: DB Floor Press (4 x 8 reps)

1-rep in reserve

A2: Side Plank (30 sec each side )

A3: Reverse Grip Bent Over Rows (4 x 10 reps)

Rest 90 sec

Workout of the day

Metcon (AMRAP – Reps)

Every minute on the minute for 16 minutes

Min 1 – 12/7 Cal Row/Bike

Min 2 – 15-20 Push ups

Min 3 – Max Wall Balls

Min 4 – Rest
Recommended loading for wall balls

Female – 14#

Male – 20#