Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
10 Step Ups
8 Scap Pull Ups
6 Push Ups
2 Sets
10 Box Jumps (24/20)
8 Kipping Swings
6 Tuck Ups
2 Sets
10 Box Jumps (30/24)
8 Kipping Knee Raises
6 Jumping Pull Ups
Strength
Metcon (AMRAP – Reps)
3 SETS FOR REPS
:45 Max Toes to Bar
-Rest 1:30 b/t Sets-
(Score is Total Reps)
Workout
Metcon (Time)
5 ROUNDS FOR TIME:
13 Thrusters (115/75)
13 Box Jumps (30/24)
13 Toes to Bar
13 Single DB OH Walking Lunges (50/35)
(Score is Time)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
700/400 Alt. Box Step-Ups (20)*
Week 4 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
