“Seventh Wonder” CrossFit WOD – Tuesday November 22nd, 2022
Strength
Front Squat (On the 2:30 x 6 Sets:
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 78%
Set 3: 1 Rep @ 80%
Set 4: 5 Reps @ 78%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 83%)
Record set 6 weight. (83%)
Metcon
Seventh Wonder (Time)
7 Rounds For Time:
7 Double Dumbbell Front Squats
7 Chest to Bar Pull-ups
7 Double Dumbbell Push Press
7 Toes to Bar
Dumbbells: 50 / 35 lb’s
Time Cap: 21 Minutes
2022 11 21