Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Inchworms
:30 Cossack Squats
:30 Bootstrappers
-THEN-
AMRAP X 5 MINUTES (WITH BARBELL)
10/10 Elbow rotations
:30 Squat Hold
10/10 Leg Swings
Strength
Front Squat (3-3-3-3-3)
Front Squat
*Build to 3RM Front Squat
Partner Workout
RX: Metcon (AMRAP – Reps)
IN TEAMS OF 2…
ON A 13:00 RUNNING CLOCK…
150 Double Unders
100 KB/DB Thrusters (35/26)|(35/25)
150 Double Unders
Max Front Squats (185/135)
Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.
INT: Metcon (AMRAP – Reps)
IN TEAMS OF 2…
ON A 13:00 RUNNING CLOCK…
150 Double Unders
100 DB Thrusters (25/15)
150 Double Unders
Max Front Squats (135/95)
Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.
BC: Metcon (AMRAP – Reps)
IN TEAMS OF 2…
ON A 13:00 RUNNING CLOCK…
300 Single Unders
60 DB Thrusters (20/15)
300 Single Unders
Max Air Squats
Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of AS.
