Wednesday

30
Jul

Wednesday

CrossFit Seven Cities – CrossFit

Lift

4 sets:

5 Combo DB/KB Bench Press

10 Ring Rows (3 sec down each rep)

14 Single Leg V-ups

Rest 90 sec

Dumbbell Bench Press (1 x 5)

or KB

Ring Rows

Workout of the day

Metcon (AMRAP – Reps)

9 minutes

6 Toes To Bar

9 Burpees

12 Box Jump Up Step Downs

– Every round Perform a set of Power Cleans at

3-6-9-12-15 etc…
– Record the amount of Clean Completed

Recommended:

Ladies – 95# and 20″

Men – 135# and 24″