Thursday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 KB Bent Over Row

5 Up-Down to Target

10 Alt. KB Horn Taps

:45 Low Plank

Skill

Metcon (No Measure)

EMOM X 8MIN

MIN 1: 5-7 Strict Toes to Bar

MIN 2: 5-7 Negative Push Ups (30X1)

(No Measure)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR REPS

40/30 Cal Bike or Cal Row

Max Reps Unbroken Ring Muscle-Ups or Ring Rows*

15 Burpee to Target

:30 Single KB Front Rack Hold (R) (70/53)|(53/35)

:30 Single KB Front Rack Hold (L)

30 Alt. KB Horn Taps (Elbow Plank)

-Rest 2:00 b/t Sets-

*Set is complete when the athlete comes off the Rings. 10 RMU Cap / 20 Ring Row Cap.

Target is 6″ above standing reach

(Score is Total Reps of MU or RR)