Wednesday 11/9/22

By
CrossFit 7x7
November 8, 2022
Wednesday 11/9/22

A) 12x 30 seconds on 20 seconds off alt between (3 rounds):

1) db bicep curls

2) straight arm bandy lat pulldowns

3) ring rows (controlled tempo)

4) push-ups (1 sec pause w/chest touching ground, 1 sec pause w/elbows locked out)

B) For total time:

Run 800m

10 toes to bar

20 burpees

30 bodyweight lunges

Run 800m

Rest 5 minutes.

Repeat.

*32 minute time cap

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