Wednesday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Thrus

5 Push-Up to Pike + :20 Pike Hold

10 Alt Groiners

2 ROUNDS

:20 Active Overhead Hold w/ PVC Pipe*

10 Tempo Overhead Squats (3211)

10 Scap Pull-Ups

5 Kipping Swings

Strength

Front Squat (10RM)

FOR LOAD

10RM Front Squat

(Score is Load)

Workout

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Overhead Squat (95/65)*

9 Burpees

9 T2B

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)

INT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Overhead Squat |(65/45)*

9 Half Burpee

9 Toes To Elbow

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)

BC: Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 DB Front Squat

9 Up & Downs

9 Toes To Post

(Score is Rounds + Reps)