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
Warm-up
Warm-up (No Measure)
2 SETS
:20 Toe Walk
:20 High Skips
:20 High Knees
:20 Butt Kickers
Into…
3 SETS
10 Elbow Punches
10 Air Squats
100m Jog
Skill
Metcon (Weight)
5 SETS FOR QUALITY
3-Position Squat Clean*
*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean
-Keep Weight Light to Moderate-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)|(95/65)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/105)|(115/75)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/105)|(115/75)*
*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.
(Score is Rounds + Reps)
