Forever Young CrossFit – CrossFit
8 MIN AMRAP (Warm-up) (No Measure)
Grab an empty Barbell…
10 Barbell Glute Bridge
8 V-Ups
6 Half Burpee Broad Jump
10 Kang Squats
8 Strict Press
6 Hang Muscle or Power Snatches
Back Squat
5×3 (2-0-1)
Back Squat @70-80% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 4 of Squat Cycle.
Heavier than the previous
week’s 5×3.
20 MIN Time Cap
“9 O’Clock” Rx (AMRAP – Reps)
9 MIN AMRAP
9 Overhead Squats (95/65)
9 Bar Facing Burpees
Score: Total number of reps completed.
“9 O’Clock” INTERMEDIATE (AMRAP – Reps)
9 MIN AMRAP
9 Overhead Squats (65/45)
9 Bar Facing Burpees
Score: Total number of reps completed.
“9 O’Clock” BOOTCAMP (AMRAP – Reps)
9 MIN AMRAP
10(ttl) SA DB Overhead Squats
9 Burpees
Total: Total number of reps completed.
