Wednesday 3/29/23

CrossFit 7x7
March 28, 2023
Wednesday 3/29/23

A) 12 minute alt EMOM:

1) 5 strict pull-ups or strict CTB pull-ups with 1 sec pause in hang

2) 10 bandy lat pull downs with 1 sec pause at hips

3) 5 kipping pull-ups or CTB pull-ups  or bar muscle ups  

B) Every 2 minutes for 20 minutes:

250m/225m row

*Try to keep all row intervals within 3 seconds of each other

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