Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

50 High knees

8 Arm Haulers

8 Scap Pull-ups

8 Bootstrappers

8 Sots Presses (PVC)

Into…

2 ROUNDS*

5 Behind the Neck Snatch Press

5/5 Alt. Cossack Squats (Back Rack optional)

5 Hang Muscle Snatches

5 Snatch Balance

*First round with PVC / Second round with BB

Workout

Rx: Metcon (Time)

FOR TIME

12-9-6-3-6-9-12

Squat Snatch (95/65)

Strict Pull-up
15 MIN Time Cap

INT: Metcon (Time)

FOR TIME

12-9-6-3-6-9-12

Squat Snatch (65/45)

Banded Strict Pull-up or Regular Pull Up
15 MIN Time Cap

BC: Metcon (Time)

FOR TIME

12-9-6-3-6-9-12

MB Squat Clean

Ring Rows
15 MIN Time Cap

Finisher

Metcon (Time)

PARTNER FINISHER

IN TEAMS OF 2…

125 Cal Bike/Row*

*P1 works while P2 rests. Partners can alternate as needed.