07/15/19

Forever Young CrossFit – CrossFit

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7 MIN WARM-UP (No Measure)

Repeat list until time is up.
200m Run

– – – – – – – – – – – – –

8 Half Burpees

10 Air Squat

:30 Squat Hold

10(ttl) Side Lunges

5 Broad Jumps

Back Squat

5×3 (3-0-1)

Back Squat @65-75% of 1RM

– Rest at least 2:00 b/t sets –

*Week 3 of squats cycle. Same loading or slightly

heavier than previous week’s 5×5. Note the slower

tempo.

“Flashbang” Rx (AMRAP – Rounds and Reps)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)

400m Run

*Rest the reminder of the time until

5:00 then start the next set.

“Flashbang” INTERMEDIATE (AMRAP – Rounds and Reps)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (95/65)

400m Run

*Rest the reminder of the time until

5:00 then start the next set.

“Flashbang” BOOTCAMP (AMRAP – Rounds and Reps)

EVERY 5:00 FOR 3 SETS

12 Half Burpee

12 Goblet Squat

200m Run

*Rest the reminder of the time until

5:00 then start the next set.