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*
DB Deadlift
DB Front Squat
Burpees
Back 2 Back (AMRAP – Rounds and Reps)
5 SETS
4 MIN AMRAP
10 Cal Row/Bike
5 Single DB Front Squat
(Heavy, Athlete Choice)*
-Rest 1:00 b/t Sets-
*DB is held across chest.
BOOTCAMP: 8 Cal Row/Bike
Finisher (No Measure)
Time to empty your tank. go as hard as you can.
FOR TIME
100 Sit-Ups
Time Cap: 10 MIN
