Wednesday 10/12/22

By
CrossFit 7x7
October 11, 2022
Wednesday 10/12/22

A) 12x 30 seconds on 15 seconds off (3 rounds) alt. between:

1) db bicep curls 

2) skinny band straight arm lat pulldowns 

3) ring reverse flys 

4) plank walk outs  

B) 4 rounds for total time. Rest 2 minute after each round:

Run 200m 

Then 3 rounds of: 12 air squats - 9 Russian kb swings (53/35lb) - 6 toes to bar 

Then Run 200m

Rx+: 70/53lb kb

*28 minute time cap

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