Monday 1/9/23

CrossFit 7x7
January 9, 2023
Monday 1/9/23

A) Testing: Find a 1RM front squat in 20 minutes

B) Every 75 seconds for 8 rounds (4 each) alternate between:

1) 8/side kb gorilla rows

2) 5-8 strict tempo chinups (1 second pause at top of chinup, one second pause hanging at bottom)

C) For time:

105 Wallballs in 7 sets of 15

*Rest as needed between sets to keep unbroken sets of 15

*7 burpee penalty for any set that you break before 15 reps. Perform penalty burpees after completion of all 105 wallballs.

*8 minute time cap

Continue Reading

pushpress gym management software for boutique gyms and fitness studios