Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

5/5 PVC Around the World

5 PVC Kang Squats

:20 Single DB Jefferson Curl Hold (moderate-heavy)

:20 Bottom of the Squat Hold (Push the knees out with the elbows)

into…

2 Sets:

5/5 Barbell Elbow Punches

5 Barbell Strict Press

5 Barbell Front Squats

3 Barbell Thrusters

Strength

Thruster (Weight)

ON A 14:00 MIN RUNNING CLOCK…

Build for a moderate-heavy 3 Reps of thrusters.

*From the Ground*

Workout

FOR TIME (Time)

3 Rounds:

15 Thrusters (115/75)|(95/65)

12 Up Down + Lunge (Left and Right)**

9 Power Snatch or Power Clean (Athlete choose)

400m Run

(Score is time)

RX+: 4 Rounds

**1 Up down plus left and right side lunges equals one rep**

(18:00 MIN T.C.)