Wednesday

3
Sep

Wednesday

CrossFit Seven Cities – CrossFit

Lift

W/U: Back Squat (5 reps x 2 sets)

Warm up to working load

*no rest

A: Back Squat (5 reps x 3 sets)

Work up in load

1 rep in reserve

*rest 2 min

B: Dumbbell/Kettle Bell Row (10 reps x 4 sets)

Each arm

*rest 1 min

Workout of the day

Metcon (AMRAP – Rounds and Reps)

For 10 minutes:

7 Hang Power Clean

6 Pullups

Run 200m
Recommended Loading:

Ladies – 95#

Men – 135#