Friday

Announcements

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“IMPORTANT”
If you are feeling sick or you are waiting for the COVID-19 test result, please stay home.
Should you have any flu-like symptoms or test positive for COVID-19, please contact any staff member to let us know.
Thank you!
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“IMPORTANTE”
Si te sientes enfermo o esperas el resultado del examen COVID-19, por favor quedate en casa.
Si sientes sintomas de flu/gripe o eres positivo de COVID-19, por favor informar a cualquiera de los entrenadores.
Gracias.

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Bootstrappers

10 Alt. Groiners

10/10 Thoracic Rotations

Into…

AMRAP x 4 MINUTES

12 Alt. Cossack Squats

10 Alt. Samson Lunges

8 Squat Jumps*

*Trying to get a max height jump with each rep- reset before each rep

Strength

Metcon (Weight)

Build to a Heavy Complex in 15 Min:

1 Clean Deadlift

+

1 Clean High Pull

+

1 Hang Squat Clean

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

2 Hang Squat Cleans (155/105)|(115/75)

2 Push Jerks

2 Front Squats

*Complex must be completed without dropping the barbell. Rest remainder of each minute.

(No Measure)