9.24.18 Workout of the Day

"Lucky 7's"

CrossFit

1.Back Squat 3 Sets of 9 (67-71-75%)

2.“Lucky 7’s” 5 Rounds: 7 Bar Muscle-Ups 7 Dumbbell Clusters (70’s/50’s)

3. Midline: Coaches Choice

4.Cooldown:800 m run

ICT

1.25 minute Partner leapfrog AMRAP

12/10 cal row

4 burpee BJ overs (24/20)

100 m sprint

2.Midline 2 sets

40 abmat situps

40 mountain climbers

40 supermans

3. Cooldown: 5 minute bike or jog