Friday 9/22/23

CrossFit 7x7
September 21, 2023
Friday 9/22/23

A) 15x 30 seconds on 30 seconds off alt between (3 rounds):

1) L-seated db strict press with 1 sec pause at top of each rep

2) Strict toes to bar

3) Straight arm banded lat pull-downs

4) L side plank

5) R side plank

B) “Helena”

3 rounds for time of:

Run 400m

12 bar muscle ups

21 alt. db snatches (50/35lb)

*Modify to 12 chest to bar pull-ups or 12 chin over bar pull-ups

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