Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Mountain Climbers
5/5 PVC Around the world
5/5 Single Arm DB Bent Over Row
10 Single DB Deadlift
Into…
2 ROUNDS
5 BB Bent Over Row
5 Hang Snatch High Pull
10 Alt. DB Hang Snatches
Weightlifting
Snatch Complex (Weight)
2 Hang Snatch High Pull
+
2 Hang Muscle Snatch
+
1 Hang Power Snatch
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 16:00 RUNNING CLOCK…
8 ROUNDS
5 Hang Power Snatch (115/75)|(95/65)
3 DB Devil’s Press (50/35)|(35/20)
Immediately into…
AMRAP in Remaining Time
5 DB “No Push-Up” Renegade Rows
10 Toes to Bar
(Score is Rounds + Reps)
TEAM WOD
Metcon (AMRAP – Rounds and Reps)
ON A 16:00 RUNNING CLOCK…
(Athlete 1 work, athlete 2 rest)
10 ROUNDS:
5 Hang Power Snatch (115/75)|(95/65)
3 DB Devil’s Press (50/35)|(35/20)
Immediately into…
AMRAP in Remaining Time
5 DB “No Push-Up” Renegade Rows
10 Sync Toes to Bar
(Athletes will switch for the DB “No Push-Up” Renegade Rows)
(Score is Rounds + Reps)
