CF 08/21/19

Forever Young CrossFit – CrossFit

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7 MIN WARM-UP (No Measure)

Repeat list until time is up.
10 Air Squats (with a :01 pause in the hole)

10(ttl) Cossack Squats w/ PVC

10(ttl) Single Leg Glute Bridges (:02 sec pause at the top)

100m Light Jog

Back Squat

5-5-3-3-1-1

-Rest at Least 2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and

back-off week. Backing off from the 1RM numbers

from last week, move well and get some moderate

to moderate heavy reps in. Complete confidence

on the bar..no misses!

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

“Chicken Legs” Rx (AMRAP – Reps)

9 MIN AMRAP

100m Run

5 Hang Power Clean (95/65)

7 Front Squats

Score: Total number of reps completed.

“Chicken Legs” INTERMEDIATE (AMRAP – Reps)

9 MIN AMRAP

100m Run

5 Hang Power Clean (65/45)

7 Front Squats

Score: Total number of reps completed.

“Chicken Legs” BOOTCAMP (AMRAP – Reps)

9 MIN AMRAP

100m Run

5 MB Clean

7 MB Front Squats

Score: Total number of reps completed.