Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Groiners
10 Up-Downs
10 Jumping Squats
10 Elbow Punches**
**Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans
Strength
Back Squat (1×3 @ 90%)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Week 3 of 9
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
5 ROUNDS
8 Hang Squat Cleans (115/75)|(75/55)
8 Burpees
-Rest 2:00-
1 ROUND
16 Hang Squat Cleans
16 Burpees
(Score is Total Time Including Rest)