Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
200m Run
– – – – – – – – – – – – – – – – – – – – – – –
8 Half Burpees
10 Air Squats
:30 Bottom Squat Hold
10(ttl) Side Lunges
10 Plate G2OH
WZA ONLINE QUALIFIER – Week 3 Rx (Time)
ON A 15:00 RUNNING CLOCK…
1. FOR TIME
21 – 15 – 9
Thruster (95/65)
Cal Row/Bike
Burpee Over Bar
– 12:00 Hard Cap on Part 1 –
Immediately into…
2. IN THE REMAINING TIME…
1RM Clean & Jerk
– 15:00 Hard Cap on Entire Workout –
* If athletes finish Part 1 in under 12:00, they
can move to part 2 early. If the workout is not
finished before 12:00, the athlete must stop
Part 1 at 12:00 and move to Part 2.
WZA ONLINE QUALIFIER – Week 3 INTERMEDIATE (Time)
ON A 15:00 RUNNING CLOCK…
1. FOR TIME
21 – 15 – 9
Thruster (65/45)
Cal Row/Bike
Burpee Over Bar*
*Athlete may step over the bar
– 12:00 Hard Cap on Part 1 –
Immediately into…
2. IN THE REMAINING TIME…
1RM Clean & Jerk
– 15:00 Hard Cap on Entire Workout –
* If athletes finish Part 1 in under 12:00, they
can move to part 2 early. If the workout is not
finished before 12:00, the athlete must stop
Part 1 at 12:00 and move to Part 2.
WZA ONLINE QUALIFIER – Week 3 BOOTCAMP (Time)
ON A 15:00 RUNNING CLOCK…
1. FOR TIME
21 – 15 – 9
MB Thruster
Cal Row/Bike
Half Burpee
– 12:00 Hard Cap on Part 1 –
Immediately into…
2. IN THE REMAINING TIME…
Max MB Thruster
– 15:00 Hard Cap on Entire Workout –
* If athletes finish Part 1 in under 12:00, they
can move to part 2 early. If the workout is not
finished before 12:00, the athlete must stop
Part 1 at 12:00 and move to Part 2.
