Announcements

Mark your calendar for Saturday 29th for BEER GRACE!
Beer grace will be after our Saturday 10:30am class
Bring your favorite beer!

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

5/5 Side Lunges

10 Bootstrappers

10 Alt. Groiners

10 Tempo Air Squats (Barbell Front Squat Optional) (2121)

-Quick Rest & Repeat-

Strength

Metcon (Weight)

3×7-10

Tempo Front Squat (32X1)

*Weight stays Light-Moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2000/1600m Row

100 Slam Ball Throw (25/15) or Plate Ground to OH (45/25)

50 Front Squats (115/75)|(95/65)

(T.C. 20min)

(Score is Time)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

300 Double Unders/600 Single Unders

100 KB Swings (70/53)|(53/35)

50 Front Squats (135/95)|(95/65)

*Split the Swings and Squats as needed.

(T .C. 20min)

(Score is Time)