Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
:30 Bike
10 PVC Pass Through
10ft Duck Walk*
5 Superman / 5 Hollow Rock
5 Broad Jumps
GOAL: 3 ROUNDS
Snatch
ON A 15:00 RUNNING CLOCK…
Build to 1RM Snatch*
*Power or Squat, Athlete Choice
“Max Power” Rx (AMRAP – Reps)
ON 7:00 RUNNING CLOCK…
Cal Bike/Row*
Max Power Snatch (135/95)
Score: Total number of
Power Snatches completed.
* 50/40 Cal on Bike – 65/55 on Rower
“Max Power” INTERMEDIATE (AMRAP – Reps)
ON 7:00 RUNNING CLOCK…
Cal Row/Bike*
Max Power Snatch (95/65)
Score: Total number of
Power Snatches completed.
* 40/30 Cal on Bike – 55/45 on Rower
“Max Power” BOOTCAMP (AMRAP – Reps)
ON 7:00 RUNNING CLOCK…
Cal Row/Bike (35/25)
Max Plate G2OH
Score: Total number of
G2OH completed.
* 35/25 Cal on Bike – 45/35 on Rower
