Friday 2/3/23

By
CrossFit 7x7
February 2, 2023
Friday 2/3/23

A) 3 rounds for quality:

15 banded good mornings

10 banded straight arm lat pulldowns

10 banded tricep extensions

5 palloff presses per side

B) Norcal Classic Qualifier WOD 2022

@minute 0 (Bodyweight Chipper):

80 box jump overs (24/20”)

60 bar facing burpees

40 pull ups

20 alt. pistols

@minute 12 (Barbell Chipper):

20 Overhead squats (115/75lb)

40 front rack lunges

60 hang power cleans

80 deadlifts

*24 minute time cap

*Scaled division: step overs allowed, ring rows instead of pull-ups, air squats instead of pistols, 95/65lb

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