Wednesday

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 4 MINUTES

8 Bootstrappers

10 Alt Groiners

12 Alt Cossack Squats

Into…

2 ROUNDS

5 Clean grip Deadlift

5 Clean High Pull

5/5 Elbow Punches

5 Front Squats

3 Squat Clean

Workout

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 15:00 RUNNING CLOCK…

Build to 3RM Squat Clean

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Up & Down

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Row

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads & IT Band (L/R)

(No Measure)