Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS ON A 5:00 RUNNING CLOCK…

8 Inchworms w/ Push-Up

10 Alt. Groiners w/ Twist

12 Bodyweight Goodmornings

5/5 Barbell Elbow Punches

5 BB Muscle Clean

Strength

Power Clean (3-3-3-3)

ON A 20:00 RUNNING CLOCK…

Build to a MODERATE-3 REPS of Power Clean

(Objective: Practice the receiving position of the movement)

INDIVIDUAL WOD

Metcon (Time)

4 ROUNDS FOR TIME:

12 Power Clean (135/95)|(95/65)

20 Slam Ball Throws (25/15)

12 Pull Ups

200m Run

TEAM WOD

Metcon (Time)

4 ROUNDS FOR TIME:

24 Power Clean (135/95)|(95/65)

40 Sync. Up & Down Over the Bar

34 Pull Ups

400m Run (200m each)