Wednesday

22
Oct

Wednesday

CrossFit Seven Cities – CrossFit

Accessory

A1) Seated Filly Press

8 reps each arm x 3 sets

Rest 20 sec

A2) Reverse Grip Pull-ups

6-8 reps x 3 sets @slow and controlled

Rest 2 minutes

Workout of the day

Metcon (AMRAP – Reps)

EMOTM For 12 minutes:

Min 1 – 45 sec Row/Bike Cals

Min 2 – 45 sec DB Snatch

Min 3 – 45 sec Box Jump Up Step Downs
Recommended:

Ladies 35#

Men 50#