Forever Young CrossFit – CrossFit
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.