Forever Young CrossFit – CrossFit

View Public Whiteboard

7 MIN WARM-UP (No Measure)

Repeat list until time is up.
50m Run

10 Press [Plate]

10[ttl] Plate Circles

20 Singles or 10 Dubs

10 Squat

0:30 Squat Hold

“Make it Double” Rx (2 Rounds for reps)

10 MIN EMOM

MIN 1: 1 MIN AMRAP

4 DB Alt. Lunges [50/35]

4 DB Deadlifts

MIN 2: MAX Cal Row/Bike

*Only one DB

– – – – -Rest 3:00- – – – –

10 MIN EMOM

MIN 1: 1 MIN AMRAP

4 Air Squat

4 DB Push Press

MIN 2: MAX Cal Row/Bike

Score 1: Total reps for first 10 mins

Score2: Total reps for second 10 mins

“Make it Double” INTERMEDIATE (2 Rounds for reps)

10 MIN EMOM

MIN 1: 1 MIN AMRAP

4 DB Alt. Lunges [35/20]

4 DB Deadlifts

MIN 2: MAX Cal Row/Bike

*Only one DB

– – – – -Rest 3:00- – – – –

10 MIN EMOM

MIN 1: 1 MIN AMRAP

4 Air Squat

4 DB Push Press

MIN 2: MAX Cal Row/Bike

Score 1: Total reps for first 10 mins

Score2: Total reps for second 10 mins