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Thursday

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CrossFit Seven Cities - CrossFitWorkout of the dayMetcon (AMRAP - Rounds and Reps)5 Rounds (3 min amrap each round) 3 Power Snatch (135/95) 6 Pull-ups 9 Box Jump Overs (24"/20") For rounds and reps.... *Rest 1 minute between roundsWorkout is scored like a single amrap. One running score the duration…

Monday

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CrossFit Seven Cities - CrossFit   Weightlifting Push Press (6-6-6-6-6-6) Every 90 seconds for 6 sets Perform 6-reps. Work up to a heavy-ish set for the day. Workout of the day Metcon (Time) 20-15-10 Clean and Jerk 135/95 *run 400m after each round of Clean and Jerks (COMPARE TO 11.14.2016)

Monday

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CrossFit Seven Cities - CrossFitWeightliftingPush Press (8-8-8-8-8-8)Every 90 seconds for 6 sets Perform 8-reps. Work up to a heavy-ish set for the day. Try to beat last weeks load by 5#Workout of the dayMetcon (AMRAP - Reps)5 min EMOTM 10 Power Snatch (75/55) Max Push-ups then... 5 min EMOTM 10…