Wednesday

15
Oct

Wednesday

CrossFit Seven Cities – CrossFit

Lift

A: Seated Dumbbell Press (8 reps each arm x 3 sets)

rest 20 sec

A2: Reverse Grip Ring Row (12 reps x 3 sets @slow and controlled)

rest 2 min

Workout of the day

Metcon (AMRAP – Rounds and Reps)

8 minutes

6 Strict Pull-up

9 Hand Release Push-ups

12 Wall Balls
Recommended:

Ladies – 14#

Guys – 20#