Friday

Forever Young CrossFit – CrossFit

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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
Then Grab a Barbell

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

RX: 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: Load in the bar.

INT: Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe to Shoulder

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: Load in the bar

BC: Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)

5 MB Hang Power Clean

4 MB Front Squat

3 MB Hang Squat Clean

12 Toes To Pole

Max Squat hold (with MB)

*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: Load in the bar