CF 05/24/19

Forever Young CrossFit – CrossFit

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Rowl-off Warm-up (No Measure)

Try to hit exactly _____ meters [Coaches Choice]

– If above or below, do that many reps of the exercise

– If SPOT-ON, everyone but the rower does 10 reps

*COACH ENTER EXERCISES AS COMMENT*
KB Hang Clean (ttl)

KB Press (ttl)

KB OH Lunges

Push Jerk

3-3-3-3-3

*Bar is taken from the

Ground. Building each set.

Start light to moderate and

end above workout weight.

“Push Harder” Rx (Time)

FOR TIME

3-6-9-12-9-6-3

Push Jerk [155/105]

*15 Cal Row/Bike After Every Set

15:00 Hard Cap

“Push Harder” INTERMEDIATE (Time)

FOR TIME

3-6-9-12-9-6-3

Push Jerk [135/95]

*15 Cal Row/Bike After Every Set

15:00 Hard Cap

“Push Harder” BOOTCAMP (Time)

FOR TIME

3-6-9-12-9-6-3

Push Press [Plate]

*10 Cal Row/Bike After Every Set

15:00 Hard Cap