Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
20 Jumping Jacks
15 Mountain Climbers
10 Straight Leg Sit-ups
5 Burpees
15 KB Deadlift
12 Goblet Squat
10(ttl) SA KB Thrusters
10 Ring Rows
10 Kip Swings
6 Pull-ups (Jumping if needed)
Clean Complex (Weight)
EVERY 1:30 FOR 8 SETS
2 Squat Cleans*
*Sets 1-4@Moderate-Heavy, Building
Sets 4-8 @Heavy, Across
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Fran INTERMEDIATE (Time)
21-15-9
Thruster [65/45]
Jumping Pull-ups
*Go FAST!!
Fran BOOTCAMP (Time)
15-12-9
Head-cutters
Ring Rows
*Go FAST!!