Forever Young CrossFit – CrossFit
ROUNDS (Warm Up) (No Measure)
3 ROUNDS…
100m run
5 Inchworms
10(ttl) Samson Stretch
5 Kip Swings
5 Kipping Pull-ups
*Grab an empty Barbell…
3 ROUNDS*
5 Slow Deadlifts
5 Hang + Shrug
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Hang Squat Cleans
*Add light weight through rounds 2 and 3.
Clean
CLEAN COMPLEX
EVERY 2:00 FOR 8 SETS
1 Squat Clean*
*Start moderate-heavy and build to heaviest
single rep.
“The Boomerang” Rx (Time)
3 ROUNDS FOR TIME
200m Run
10 C2B Pull-ups
21 Deadlift (225/155)
15:00 Hard Cap
“The Boomerang” INTERMEDIATE (Time)
3 ROUNDS FOR TIME
200m Run
10 Pull-ups
21 Deadlift (155/105)
15:00 Hard Cap
“The Boomerang” BOOTCAMP (Time)
3 ROUNDS FOR TIME
200m Run
10 Ring Rows
21 KB Deadlift
15:00 Hard Cap
