Wednesday 9/20/23

CrossFit 7x7
September 19, 2023
Wednesday 9/20/23

A) Every 2 minutes for 8 rounds complete:

3 position clean (one from hips, one from knees, one from ground)

*Reset between hang clean and clean from ground. Build to a moderately heavy weight by set 5 and then stay at the same weight for sets 5-8. Don’t build to a max for the complex.

B) 50 db thrusters for time (2x50/35lb)

*Start with a max unbroken set. Remaining reps must be done as a db burpee cluster

*10 minute time cap

**Example: I perform 26 unbroken thrusters. Then I must do the remaining 24 reps as db burpee clusters.

**Choose a db weight that you can do approx 20-30 reps unbroken

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