Forever Young CrossFit – NC60
Warm-up
Warm-up (No Measure)
For 10 MIN…
100m Run (slow pace)
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings
10 KB Goblet Squat
:30 KB Goblet Squat Hold
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
Workout
Metcon (Weight)
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold
*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load.
