Thursday

Announcements

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“IMPORTANT”
If you are feeling sick or you are waiting for the COVID-19 test result, please stay home.
Should you have any flu-like symptoms or test positive for COVID-19, please contact any staff member to let us know.
Thank you!
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“IMPORTANTE”
Si te sientes enfermo o esperas el resultado del examen COVID-19, por favor quedate en casa.
Si sientes sintomas de flu/gripe o eres positivo de COVID-19, por favor informar a cualquiera de los entrenadores.
Gracias.

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X10MIN

5 Push Up to Pike

5 Slow Barbell or KB Deadlift

5 Shoulder to Overhead

(Strict Press, Push Press, Push Jerk, Split Jerk)

10 Superman

:20 Superman Hold

:20 Barbell Overhead Hold

Workout

Add That Weight RX (Time)

21-15-9

Deadlift (135/95)

Shoulder to OH

-Rest 3:00-

15-12-9

Deadlift (155/105)

Shoulder to OH

-Rest 3:00-

12-9-6

Deadlift (185/125)

Shoulder to OH

SCORE = Final end time

Add That Weight INTERMEDIATE (Time)

21-15-9

Deadlift (96/65)

Shoulder to OH

-Rest 3:00-

15-12-9

Deadlift (115/75)

Shoulder to OH

-Rest 3:00-

12-9-6

Deadlift (135/95)

Shoulder to OH

SCORE = Final end time

Add That Weight BOOTCAMP (Time)

21-15-9

KB Deadlift

Shoulder to OH (Plate)

-Rest 3:00-

15-12-9

KB Deadlift

Shoulder to OH (Plate)

-Rest 3:00-

12-9-6

KB Deadlift

Shoulder to OH (Plate)

SCORE = Final end time