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cody@crossfitsevencities.com
1 year 10 months ago

Team Workout

Metcon (AMRAP- Reps)

Station 1 KBS (Choose loading)

Station 2 Hand Release Burpees

Station 3 Run 400m

 

cody@crossfitsevencities.com
1 year 10 months ago

Lift

Shoulder Press 3 by 6

2 RIR

Working up each set

Warm-up 2 by 4, 1 by 2 no rest

 

Workout of the day:

METCON (No Measure)

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Jason and Cody
cody@crossfitsevencities.com
1 year 10 months ago

Our clients are always so curious as to why we use bands so much inside of both our group and individual sessions.

cody@crossfitsevencities.com
1 year 11 months ago

TEAMS OF TWO

45min time CAP

500cal bike/row

Every time you switch you GET to complete 6 manmakers

Recommended Loading:

45/30

cody@crossfitsevencities.com
1 year 11 months ago

Lift

A) Snatch Complex Every 90 sec x 8 sets
2 Snatch Grip Deadlift +2 Snatch ( power/squat)
Working up each set

B) KB Drag Plank 2 x 15-20
Rest 1 Min

Workout of the day

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