Monday

Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP X 10 MINUTES

10 Glute Bridges (pause :01 at the top)

10 Barbell Elbow Punches (5/arm with empty barbell)

5 Strict Press (pause :01 at the top)*

5 Burpees Over Bar

20 Single Unders (or 10 DU)

Strength

Push Press (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Rx: Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Burpee Over Bar

20 Push Press (115/75)

30 Box Jump (24/20)

INT: Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Burpee Over Bar*

20 Push Press (75/55)

30 Box Jump (20/16)

*Can step over bar

BC: Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

10 Half Burpee Over Bar*

20 MB Push Press

30 Box Step-up (20/16)

*Can step over bar

Optional Finisher

Metcon (Time)

FOR TIME*

Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!