Monday 3/13/23

CrossFit 7x7
March 20, 2023
Monday 3/13/23

A) 10 minute gymnastics alt. EMOM:

1) 20 second ring support hold

2) 4-8 strict HSPU *Modify to plate riser or box or pike pushups

*Rx+: 4-6 strict HSPU + 4-6 kipping HSPU

B) For time:

Buy in: 1000m row

Then 3 rounds of:

21 wallballs (20/14lb)

15 lateral hops over bar

9 power cleans (135/95lb) Rx+ (155/105lb)

Buy out: 1000m row

 *22 minute time cap

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