Thursday

Forever Young CrossFit – CrossFit

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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