Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
200m Run
– – – – – – – – – – – – – –
10 Dubs or 20 Singles
10 Russian Twist
8 DB Romanian Deadlift
10(ttl) Side Lunges
:30 Bike/Row (Moderate)
“3 + 3” Rx (AMRAP – Reps)
3 ROUNDS FOR REPS
2:30 – AMRAP of 12 Dubs +
6 DB Deadlift (50/35)
– – – – – – – – Rest :30 – – – – – – – –
2:30 – Cal Bike/Row
– – – – – – – – Rest :30 – – – – – – – –
2:30 – AMRAP of 12 Sit-ups +
6 SA DB Hang Power Clean (50/35)
*Rest 1:30 b/t rounds
Score: Total number of reps for
all 3 rounds.
“3 + 3” INTERMEDIATE (AMRAP – Reps)
3 ROUNDS FOR REPS
2:30 – AMRAP of 24 Singles +
6 DB Deadlift (35/20)
– – – – – – – – Rest :30 – – – – – – – –
2:30 – Cal Bike/Row
– – – – – – – – Rest :30 – – – – – – – –
2:30 – AMRAP of 12 Sit-ups +
6 SA DB Hang Power Clean (35/20)
*Rest 1:30 b/t rounds
Score: Total number of reps for
all 3 rounds.
“3 + 3” BOOTCAMP (AMRAP – Reps)
3 ROUNDS FOR REPS
2:30 – AMRAP of 12 Singles +
6 DB Deadlift (25/15)
– – – – – – – – Rest :30 – – – – – – – –
2:30 – Cal Bike/Row
– – – – – – – – Rest :30 – – – – – – – –
2:30 – AMRAP of 12 Sit-ups +
6 SA DB Hang Power Clean (25/15)
*Rest 1:30 b/t rounds
Score: Total number of reps for
all 3 rounds.
