Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
400m Run (Slow pace)
– – – – – – – – – – – – – – – – – – – – – – –
6 MIN AMRAP
6 DB Hang Squat Clean (light)
6 DB Push Press
6 DB Bent Over Row
6 Kip Swings or Ring Row
Extended Warm-up (No Measure)
ON A 10 MIN RUNNING CLOCK…
Build to a moderate-heavy set of 3 Hang Squat Clean Thruster*
*Final set of 3 should be heavier than the workout weight.
“Tsunami”Rx (Time)
FOR TIME
400m Run
into…
2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)
4-8-16-24-16-8-4
Pull-up
“Tsunami” INTERMEDIATE (Time)
FOR TIME
400m Run
into…
2-4-8-12-8-4-2
Hang Squat Clean Thruster (75/55)
4-8-16-24-16-8-4
Pull-up
“Tsunami” BOOTCAMP (Time)
FOR TIME
200m Run
into…
2-4-8-12-8-4-2
MB Thruster
4-8-16-24-16-8-4
Ring Rows
