Wednesday

29
Oct

Wednesday

CrossFit Seven Cities – CrossFit

Lift

A1) Seated Filly Press

8 reps each arm x 4 sets

Rest 20 sec

A2) Reverse Grip Pull-ups

6-8 reps x 4 sets @slow and controlled

Rest 2 minutes

Reverse Grip Pull-ups

Workout of the day

Metcon (AMRAP – Rounds and Reps)

12 minutes

7 DB Hang Clean and Jerk each arm

8 Pullups

30 Double Unders
Recommended Loading:

Ladies 35# / Guys 50#