Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
20 Jumping Jacks
8 Plate G2OH
8 V-ups
25″ Plate Waiter Walk OH (each arm)
15 PVC Pass Throughs
Push Jerk
STRENGTH
3-3-3-3-3
Push Jerk*
*Start moderate and build to
heavy, but doable, set of 3.
15 MIN Cap
“Push & Crush” Rx (Time)
FOR TIME
15-12-9
Push Jerk (135/95)
12-12-12
Deadlift
12-9-6
Muscle-ups
immediately into…
6-9-12
Push Jerk (155/105)
12-12-12
Deadlift
6-9-12
Muscle-ups
Rx+: Ring MU
20 MIN Time Cap
“Push & Crush” INTERMEDIATE (Time)
FOR TIME
15-12-9
Push Jerk (95/65)
12-12-12
Deadlift
12-9-6
CTB Pull-ups
immediately into…
6-9-12
Push Jerk (115/75)
12-12-12
Deadlift
6-9-12
CTB Pull-ups
20 MIN Time Cap
“Push & Crush” BOOTCAMP (Time)
FOR TIME
15-12-9
DB Push Press
12-12-12
DB Deadlift
12-9-6
Ring Rows
immediately into…
6-9-12
DB Push Press
12-12-12
DB Deadlift
6-9-12
Ring Rows
*Grab DB with both hands for
Push Press and Deadlifts.
20 MIN Time Cap
