Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up (7 min cap)
4 SETS
7 Barbell DL
7 Barbell Bent Over Row (:02 pause at sternum)
7/7 Leg Swings (barbell in flaghold)
7/7 Alt. Groiners
14 Barbell Hops
Strength
Deadlift (3-3-3-3-3)
Deadlift*
*Build to 3RM Deadlift.
20 MIN TIME CAP
Workout
RX: Metcon (Time)
FOR TIME
200m Run
Into…
3 ROUNDS
15 Deadlifts (185/135)
50 Dubs
into…
200m Run
-10:00 Hard Cap-
INT: Metcon (Time)
FOR TIME
200m Run
Into…
3 ROUNDS
15 Deadlifts (135/95)
100 Singles
into…
200m Run
-10:00 Hard Cap-
BC: Metcon (Time)
FOR TIME
200m Run
Into…
3 ROUNDS
15 KB Deadlifts
100 Singles
into…
200m Run
-10:00 Hard Cap-
