Thursday 9/21/23

CrossFit 7x7
September 20, 2023
Thursday 9/21/23

A) 15 minute AMRAP for quality:

50m kb farmers carry (2x53/35)

12 top down dumbbell rows

50m kb front rack carry

12 tempo pushups (tempo 1111) Rx+: Hands on heads of dbs to create a deficit

B) 10 minute AMRAP for quality:

12 single db box step ups *Perform all 6 on one side with foot on top of box before switching legs

48 single unders

10 db tempo RDLS (slow down, fast up)

48 single unders

Rx+: 30 crossover singles or practice, if trying these opt for a longer jump rope

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