Friday 4/7/23

CrossFit 7x7
April 8, 2023
Friday 4/7/23

A) Every 2:30 minutes for 4 sets:

6 strict press

B) Age Group Qualifier WOD 18.4

5 minute AMRAP of:

9 handstand push-ups

6 burpees over bar

3 power snatches (165/115lb)

C) Age Group Qualifier WOD 15.1

5 minute AMRAP of:

5 ring muscle-ups

10 power cleans (155/105lb)

*HSPU modifications:

Reduce reps to 6 or 3 per round

Sub 9 double db push press (35-50lb/25-35lb)

**Ring MU modifications:

Reduce reps to 2-3 per round

5 kipping chest to bar pull-ups

5 strict pull-ups

***Choose a weight for both the snatches and cleans that is on the moderate side (not light) and can be done in quick singles.

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