Friday 6/23/23

CrossFit 7x7
June 22, 2023
Friday 6/23/23

A) For quality complete:

50m double kb front rack carry (53/35lb)

30 hollow rocks

50m double kb farmers carry

30 alt. Single leg V-ups

50m double kb farmers carry

30 strict abmat situps (no arm swing)

50m double kb farmers carry

30 kb plank drag throughs

B) “Airforce”

For time w/ 4 burpees EMOM:

20 Thrusters (95/65lb)

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

*Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once they have completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

**13 minute time cap

***Modifications: 2-3 burpees per minute

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