Saturday

Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets:

10 PVC Good Morning

5 BB Clean Deadlift

:15 Superman Hold

5 Muscle Clean

(6 MIN)

Strength

Floor Press (5-5-5-5-5)

ON A 12:00 MIN RUNNING CLOCK…

Build to a Moderate-Heavy 5 Reps of Floor Press.

(4-5 Sets)

Workout

Metcon (4 Rounds for weight)

4 Rounds:

Every 6:00 MIN

400m Run

25 DB Weighted Sit Ups (35/25)|(25/15)

20 Reverse Burpees

Remaining Time Max Power or Squat Clean…

RX:

-Round 1: (95/65)

-Round 2: (135/95)

-Round 3: (155/105)

-Round 4: (185/125)

SC:

-Round 1: (75/55)

-Round 2: (95/65)

-Round 3: (135/95)

-Round 4: (155/105)