Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS W/ AN EMPTY BAR
4 Good Mornings
4 RDL’s
6 Upright Rows
6 Hang Muscle-Cleans
Workout
Metcon (Weight)
1. ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex*…
1 Clean Deadlift
+
2 Power Clean
*Complex ust be Unbroken
(Score is Weight)
-Rest 3:00 b/t Part 1 & Part 2-
Metcon (AMRAP – Rounds and Reps)
2. AMRAP x 7 MINUTES
5 Power Cleans @ 80% of Part 1
7 Burpees Over Bar
(Score is Rounds + Reps)
Partner Workout Option
Metcon (Weight)
IN TEAMS OF 2…
1. ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex*…
1 Clean Deadlift
+
2 Power Clean
*Complex Must be Unbroken. Both partners must register a score within the 20min. Alternate as needed.
(Score is Weight)
-Rest 3:00 b/t Part 1 & Part 2-
Metcon (AMRAP – Rounds and Reps)
2. AMRAP x 9 MINUTES
5 Power Cleans (155/105)|(115/75)
7 Burpees Over Bar
*Partner 1 completes a full round while P2 Rests. Alternate every round. You go, I go format.
(Score is Rounds + Reps)
KG BB: (70/55)|(50/35)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Cardio of Choice (EZ)*
*Nasal Breathing Optional
(No Measure)
