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)
ON A 5:00 RUNNING CLOCK…
10 Bootstrappers
10 Inchworms w/ Push-Ups
10 Alt. High Kicks
10 Alt. Samson Lunges
5 Box Step-Ups + 5 Box Jumps
Bike in Time remaining…
Strength
Deadlift (3-3-3)
*Start Moderate-Heavy and Build to Heavy.
(Score is Weight)
Workout
Metcon (4 Rounds for time)
4 SETS*
15/12 Cal Bike
12 Up-Downs
9 Box Jump Overs (24/20)
7 Deadlifts (275/185)|(185/135)
-Rest 1:30 b/t Sets-
*If you plan on doing MURPH tomorrow, lower the load or perform entire workout For Quality.
(Score is Each Set for Time)
KG BB: (125/85)|(85/60)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
14 ROUNDS FOR TIME*
8/6 Cal Bike
4 Up-Downs
4 Box Jump Overs (24/20)
4 Deadlifts (275/185)|(185/135)
*P1 works while P2 rests. Alternate after each full round. Each Partner completes 7 rounds.
(Score is Time)
KG BB: (125/85)|(85/60)
