Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
5 SLOW Air Squats
5 BB Good Morning
5/5 Groiner Stretch
into…
2 Sets:
5/5 Elbow Punches
5 Thrusters
5/5 Cossack Squats
5 Behind the Neck Thrusters
Strength
Thrusters (3-3-3-3)
Total weight will be the score…
ON A 15:00 MIN RUNNING CLOCK…
Both athletes will attempt a Heavy 3-reps of Thruster
(4 attempt per athlete only)
Partner Workout
Metcon (Calories)
Every 4:00 MIN X5 Sets
10 Partner Burpees Over the Bar
20 Hang Power Clean (155/105)|(135/95)
10 Partner Burpees Over the Bar
*Remaining time Max Cal Row or Bike
Rest 1:00 between sets