Wednesday

1
Oct

Wednesday

CrossFit Seven Cities – CrossFit

Lift

A1: Half Kneeling Press (8 reps each arm x 3 sets)

Rest 20 sec

A2: Bent Over Row (10 reps x 3 sets)

Rest 2 minutes

Workout of the day

Metcon (AMRAP – Rounds and Reps)

4 minute amrap

10 Hang Power Clean

10 Push-ups

30 Double Unders
Rest 2 min then…

Metcon (AMRAP – Rounds and Reps)

4 minute amrap

10 Hang Power Clean

10 Push-ups

30 Double Unders
Recommended:

Bar Load: Ladies 75# / Men 115#

Fitness Ninja Load: Ladies 105# / Men 155#