Forever Young CrossFit – CrossFit

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Partner Warm-up [JJ] (No Measure)

One partner does jumping jacks while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2.

7 MINUTE WARM-UP
1. 10 KB Deadlift

2. 10[ttl] KB Clean

3. 10[ttl] Step-up

4. 100m Row/ 0:30 Moderate Bike

Triple EMOM RX (AMRAP – Rounds)

5 MIN EMOM

14/12 Cal Row

[or 12/10 Cal Bike]

– – 1 MINUTE REST – –

5 MIN EMOM

16 S/A DB Hang Clean (50/35)

– – 1 MINUTE REST – –

5 MIN EMOM

12 Burpee Box Jump Over (24/20)

SCORE = Total minutes completed successfully

[Max Score = 15]

Triple EMOM INTERMEDIATE (AMRAP – Reps)

5 MIN EMOM

12/10 Cal Row

[or 10/8 Cal Bike]

– – 1 MINUTE REST – –

5 MIN EMOM

12 S/A DB Hang Clean (35/20)

– – 1 MINUTE REST – –

5 MIN EMOM

8 Burpee Box Jump Over (20/16)

SCORE = Total minutes completed successfully

[Max Score = 15]

Triple EMOM BOOTCAMP (AMRAP – Rounds)

5 MIN EMOM

10/8 Cal Row

[or 8/6 Cal Bike]

– – 1 MINUTE REST – –

5 MIN EMOM

10 MB Clean

– – 1 MINUTE REST – –

5 MIN EMOM

8 Half-Burpee Box Jump Over

SCORE = Total minutes completed successfully

[Max Score = 15]

Finisher (No Measure)

Time to empty your tank. Do as much as you can.

8 MINUTES TO COMPLETE:
3 SETS OF

25 Weighted Sit-ups