Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X12 min
200m Run
10 Alt Sampson Lunge Stretch
10 Up-Down
8/8 DB Strict High Pulls
8/8 DB Hang Power Clean
:20 sec. High knees
:20 sec. Butt Kicks
Extended Warm-up
Power Clean (8×2)
EMOM x 8 MINUTES
2 TNG Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Workout
RX: Metcon (Time)
FOR TIME
22-16-10
Up-Down
Power Clean (135/95)
-8:00 Time Cap-
INT: Metcon (Time)
FOR TIME
22-16-10
Up-Down
Power Clean (95/65)
-8:00 Time Cap-
BC: Metcon (Time)
FOR TIME
22-16-10
Up-Down
DB Hang Power Clean (20/15)
-8:00 Time Cap-
Finisher
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
