Announcements
Crossfit Open 2021 JUDGING TIMES:
Friday 6:45pm-7:45pm (no Crossfit class)
Saturday 9am-12pm
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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)
AMRAP x 3 MINUTES
12 Alt Groiners
10 Alt Cossack Squats (Pause :01 at the bottom)
5 Push-Up to Pike
Into…
AMRAP x 5 MINUTES
10 Slam Ball Deadlifts or Plate Deadlift
10 Slam Ball Strict Press or Plate Strict Press
10 Slam Ball Squats or Plate Squats
Strength
Hang Clean (Heavy 2-Rep )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Hang Squat Clean
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
25 Sit-Ups
15 Slam Ball Throw (25/15) or Plate Ground to Overhead (45/25)
5 Hang Squat Cleans (185/135)|(135/95)*
(Score is Time)
