Thursday 7/13/23

CrossFit 7x7
July 17, 2023
Thursday 7/13/23

A) Every 3 minutes for 4 rounds:

6 overhead squats from the rack +8 db bent over rows/side in split stance

B) 5 rounds for quality: 

10-15 kipping toes to bar

10-12 double db front rack walking lunges (50/35lb)

10 tempo ring rows (tempo 2020)

30 second handstand hold (Rx+ freestanding or walking) 

Rest as needed after each round

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