Wednesday 11/30/22

CrossFit 7x7
November 29, 2022
Wednesday 11/30/22

A) Every 3 minutes for 4 rounds complete:

3 front squats + 7 back squats

*Try to stay at the same weight for all 4 sets. Find a moderately heavy triple for the front squat that is heavier than last week.

B) 3 rounds for time:

12 hang power snatches (95/65lb)

10 overhead lunges

8 overhead squats

6 bar facing burpees

Run 200m with wallball (20/14lb)

*15 minute time cap

*Modification: Front rack lunges + front squats

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