Forever Young CrossFit – CrossFit

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Warm-up (No Measure)

2 Sets:

:20 Thread the needle stretch

:20 Cobra to Child Pose Stretch

10 Superman

2 Sets:

:30 Child Pose w/Elbows Forward

5/5 Elbow Punches

5 Clean High Pull

5 Muscle Clean


Clean Complex (1-1-1-1)

4 Sets:

1 Clean Deadlift


1 Clean High Pull


1 Power Clean

*Focus on keeping the barbell as close as possible from your body. Practice relaxing the arms and using more the leg strength.


Metcon (Time)

For Time:

3 Rounds:

50 Double Unders/100 Single Unders

10 Power Clean (135/95)|(95/65)

15 Hands Release Push Ups

Rest 2:00 min and then…

Build for a Heavy 1 rep of Power Clean on the remaining time…

*Weight on the notes*

(15 min T.C.)