Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – :40 Lunge + Lunge + Squat

Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH Press

Min 3 – :40 Shoulder Taps

Into…

EMOM x 6 MINUTES

Min 1 – :40 Box Step Overs

Min 2 – 10 Slam Ball G2O + 7 DB Romanian Deadlift

Min 3 – :40 Slow Deadbugs

Strength

Push Press (5-5-5-5)

5-5-5-5

Build to a moderate-heavy weight

(Practice connecting the 5 reps with no pause on the shoulders)

Workout

Metcon (Time)

FOR TIME*

50 Box Jump Overs (24/20)

100 Alt. DB Clean & Jerk (50/35)|(35/20)

25 Box Jump Overs

50 Alt. DB Clean & Jerk

*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (25/15)

or 10 Plate Ground to OH (45/25)|(25/15)

(Score is Time)