Monday 8/28/23

CrossFit 7x7
August 28, 2023
Monday 8/28/23

A) 4 sets for quality:

6 weighted strict pull-ups *Sub unweighted or banded

8 db lat pullovers

10 controlled ring rows

Rest 60-90 seconds after each set

*15 minute time cap

B) 3 rounds:

Run 800m

14 alt. db clean and jerks (50/35lb) Rx+ (60-70lb/40-50lb)

Rest 3 minutes after each round

*25 minute time cap

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