Forever Young CrossFit – CrossFit
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