Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
10 KB Deadlift
10 KB Swing [R]
8 Sit-up
8 Push-up
8 Superman
0:15[e] Front Rack Stretch
4th Anniversary Challenge [BAR HANG]
Longest BAR HANG by the end of the day gets a prize on Saturday!
SCORE = Time without the colon.
Example, 1:30 is 130
Just Whoa. RX (AMRAP – Reps)
3 MIN AMRAP [x7]
10 Walk-out Push-up
Max Hang Power Clean
– 1:00 REST BTWN WODS –
WOD 1 &2 – 155/95
WOD 3 & 4 – 165/105
WOD 5 & 6 – 175/115
WOD 7 – 185/125
SCORE = Total Hang Power Cleans
Just Whoa. INTERMEDIATE (AMRAP – Reps)
3 MIN AMRAP [x7]
10 Walk-out Knee Push-up
Max Hang Power Clean
– 1:00 REST BTWN WODS –
WOD 1 &2 – 95/55
WOD 3 & 4 – 105/65
WOD 5 & 6 – 115/75
WOD 7 – 125/85
SCORE = Total Hang Power Cleans
Just Whoa. BOOTCAMP (AMRAP – Reps)
3 MIN AMRAP [x7]
6 Walk-out Knee Push-up
Max MB Clean
– 1:00 REST BTWN WODS –
SCORE = Total MB Cleans
