Thursday

Announcements

– – – – -Forever Young Games Competition- – – – –

Saturday, March 7th. REGISTER TODAY!!!

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES*

1: 100m Run

2: SA KB Sumo Deadlifts

3: Jump Rope practice (Single or dubs)

4: Samson Lunges

Workout

Metcon (Time)

3 SETS*

ON 2:00 CLOCK…500/400m Row or 400m Run (rest remainder)

ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP)

ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row)

Finisher

Metcon (Weight)

TABATA, 8 SETS :20 ON / :10 OFF*

MOVT 1 — DB Hammer Curl

MOVT 2 — DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

(Score is Load)