CF 06/03/19

Forever Young CrossFit – CrossFit

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Rowl-off Warm-up (No Measure)

Try to hit exactly _____ meters [Coaches Choice]

– If above or below, do that many reps of the exercise

– If SPOT-ON, everyone but the rower does 10 reps

*COACH ENTER EXERCISES AS COMMENT*
Bent Over Row [Plate]

Shoulder Press

Burpees

Skill/Strength (No Measure)

FOCUS ON QUALITY, NOT SPEED.
8 MIN EMOM

MIN 1 – 1 Strict MU or Pull Up

MIN 2 – 3 KB Press + 3 KB Push Press

“Strict It Is” Rx (AMRAP – Rounds and Reps)

15 MIN AMRAP

10 Single Arm KB Push Press [70/44]

2 Strict MUs

Cal Row/Bike [15/12]

“Strict It Is” INTERMEDIATE (AMRAP – Rounds and Reps)

15 MIN AMRAP

10 Single Arm KB Push Press [35/26]

2 Strict Pull Ups

Cal Row/Bike [12/10]

“Strict It Is” BOOTCAMP (AMRAP – Rounds and Reps)

15 MIN AMRAP

10 KB Push Press [26/18]

4 Ring Rows

Cal Row/Bike [12/10]