Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

10 Air Squats

5 Bootstrappers

5/5 Barbell Elbow Punches

5/5 Alt. Standing Quad Stretch

into…

2 Sets:

5 Front Squats 1 1/4

:20/side Lower Back Stretch

4/4 Groiner Stretch

10 Superman

Strength

Front Squat 1 1/4 (Weight)

ON A 15:00 MIN RUNNING CLOCK…

Build to a moderate 5-reps of One and a Quarter Front Squats

https://youtu.be/9UvEIWW7RNw

(3-4 Sets)

Workout

Time + Weight (Time)

Part A (For Time)

5 Rounds:

10 Toes to Bar

8 Front Squats (135/95)|(115/75)

6 HSPU

into Part A1 (Weight)

Build for a Heavy-1 rep of the following complex:

1 Clean

+

2 Front Squats

(T.C. part A-10 MIN)

(T.C. part A1-7 MIN)

**If you finish part A before the time cap, rest 2:00 min from your time and start part A1. If you reach the time cap you have to start straight into part A1.*
**The weight of the complex, write it down on the notes**