Friday 12/9/22

CrossFit 7x7
December 8, 2022
Friday 12/9/22

A) Skill/Accessory work Intervals

15x30 seconds on 20 secs off alt between:

1) double unders or double under practice

2) tempo skinny banded pull aparts (slow negative)

3) seated leg lifts over db

4) handstand hold or handstand walk

5) goblet kang squats

B) Open WOD 18.1

20 minute AMRAP of:

8 toes-to-bars

10 single dumbbell hang clean and jerks (50/35lb)

14/12 cal. Row

*Perform all 5 hang clean and jerks on one arm, then all 5 on the other arm

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