Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
20 Jumping Jack
10 KB Deadlift
10[ttl] KB Clean
20 Jumping Jack
8 Half-Burpees
10 Squats
Extended Warm-up (No Measure)
FOR 8 MIN
10 Reps – Empty Bar
8 Reps – Light
6 Reps – Moderate
4 Reps – Add weight until WOD weight is found
“Clean It Up” Rx (Time)
2 ROUNDS OF:
20 Power Clean [135/95]
15 Burpee
15 Power Clean [155/105]
15 Burpee
10 Power Clean [185/125]
15 Burpee
– – 25 MIN TIME CAP – –
“Clean It Up” INTERMEDIATE (Time)
2 ROUNDS OF:
20 Power Clean [95/65]
15 Burpee
15 Power Clean [135/95]
15 Burpee
10 Power Clean [155/105]
15 Burpee
– – 25 MIN TIME CAP – –
“Clean It Up” BOOTCAMP (Time)
2 ROUNDS OF:
20 MB Clean [20/14]
15 Half Burpee
15 MB Clean
15 Half Burpee
10 MB Clean
15 Half Burpee
– – 25 MIN TIME CAP – –
Finisher (No Measure)
Time to empty your tank. go as hard as you can.
3 SETS
10 Barbell Rollouts
20 Hollow Rocks
-Rest as Needed b/t Sets
