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Tuesday

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CrossFit Seven Cities - CrossFitLiftA1: Back Rack Lunge (12-12-12-12)Reverse LungeA2: Goblet Squat (8-8-8-8)A3: Side Plank (30L-30R-30L-30R (seconds))*Switch sides each round... **Rest 90 seconds after each round...Workout of the dayMetcon (Time)21-15-9 WALL BALLS 20/14 HANG POWER CLEANS 135/95

Monday

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CrossFit Seven Cities - CrossFitLiftA1: Push Press (10-10-10)Work up in LoadA2: Bent Over Row (8-8-8)Double KB/DBA3: Ring Rows (8-6-4 (3/2/x0))Rest 2 minWorkout of the dayMetcon (AMRAP - Rounds and Reps)10 MIN AMRAP 7 PLATE FLOOR TO OH 45/35 9 DYNAMIC P/U ONTO THE PLATE 11 OH LUNGES WITH PLATE

Monday

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CrossFit Seven Cities - CrossFitLiftA1: Push Jerk (8-8-8)Work up in load with perfect movement!A2: Single Arm KB/DB Row (10-10-10)Tempo is (x/0/3/0)Workout of the dayMetcon (AMRAP - Reps)8 MIN AMRAP 75 WALL BALLS 20/14 WITH REMAINING TIME ... MAX SQUAT CLEANS! Loading: Males: 135# Ladies: 95#