Lucky 7’s

Lucky 7’s

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Double-Under Practice

10 shoulder passes

10 around the worlds with PVC

10 air squats with plate

5 strict presses

5 push presses

5 front squats

5 thrusters

5 high hang cleans

5 hang cleans

5 power cleans

5 squat cleans

Warm up back squat

Back Squat

15 minutes to complete 3 Sets of 9 (67-71-75%)

Metcon (Time)

5 Rounds:

7 Bar Muscle-Ups

7 Dumbbell Clusters (70’s/50’s)
Cluster: Squat Clean + Thruster

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