Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
3 ROUNDS
:20 Singles – Fast Singles – Double Unders
10 Groiners
10 Jumping Squats
20 Marching Plank
*Grab a PVC and a Barbell…
2 ROUNDS*
5 Inch Worms
5 Behind the Neck Snatch Press
5 Sots press
5 Over Head Squat
10 Alt Cossack Squat (back rack optional)
5 Hang Muscle Snatch
*First round with PVC / Second round with barbell.
Snatch Complex (Weight)
10 MIN E2MOM
1 Hang Squat Snatch + 2 Overhead Squats
*Start E2MOM at moderate load and build toward
heavy, but doable, set. The squat in the HSS does
not count toward the 2 OHS.
“Downtown” Rx (2 Rounds for reps)
DOUBLE AMRAP*
6 MIN AMRAP
1 Hang Squat Snatch (115/75)
3 Overhead Squats
25 Dubs
– Rest 2:00 –
6 MIN AMRAP
1 Hang Squat Snatch (115/75)
3 Overhead Squats
25 Dubs
*The squat in the HSS does
not count toward the 3 OHS.
In total, athlete must
complete 1 HSS then 3 OHS
for a total of 4 reps before
the Dubs.
“Downtown” INTERMEDIATE (2 Rounds for reps)
DOUBLE AMRAP*
6 MIN AMRAP
1 Hang Squat Snatch (75/55)
3 Overhead Squats
50 Singles
– Rest 2:00 –
6 MIN AMRAP
1 Hang Squat Snatch (75/55)
3 Overhead Squats
50 Singles
*The squat in the HSS does
not count toward the 3 OHS.
In total, athlete must
complete 1 HSS then 3 OHS
for a total of 4 reps before
the Singles.
“Downtown” BOOTCAMP (2 Rounds for reps)
DOUBLE AMRAP
6 MIN AMRAP
3 Plate G2OH
3 Plate Overhead Squats
25 Singles
– Rest 2:00 –
6 MIN AMRAP
3 Plate G2OH
3 Plate Overhead Squats
25 Singles
