Friday 7/21/23

CrossFit 7x7
July 20, 2023
Friday 7/21/23

A) 3 sets for quality:

15 hollow rocks

20 strict abmat sit-ups (no arm swing)

20 seated leg lifts over db/kb

45 second weighted elbow plank

Rest 1 minute after each round

B) 5 minute Grace Warm-up EMOM:

3 touch and go power clean and jerks with pause in clean catch and jerk catch

*Empty bar or very light weight on first set. Then slowly build in weight to Grace weight or heavier.

C) Grace

30 clean and jerks for time (135/95lb)

*8 minute time cap

**Rx+ option: Rest exactly 2 minutes from when you finish, then complete max bar facing burpees in remaining time before cap

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