Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
10 Kip Swings
5 Back Rack Good Mornings
10 Behind the Neck Snatch Push Jerk
5 Hang Snatch High Pull
Workout
Metcon (Time)
1. 5 ROUNDS FOR TIME
400m Run
12 Hang Power Snatch (135/95)|(95/65)
15 Toes to Bar
(Score is Time)
Immediately into…
Metcon (Weight)
2. ON A 7:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Hang Power Snatch
(Score is Weight)
KG BB: (70/55)|(50/35)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
1. 3 ROUNDS FOR TIME
400m Run
40 Hang Power Snatch (135/95)|(95/65)
75 Toes to Bar
*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.
(Score is Time)
Immediately Into…
Metcon (Weight)
2. ON A 10:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Hang Power Snatch*
*Both Partners Must Establish a Heavy Lift in the 10:00
(Score is Weight)
