Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

5 Med Ball Front Squats

10 Barbell Deadlifts

10 High Pulls

10 Elbow Punches

10 Front Squats

5 Muscle Clean

Workout

RESOLUTION (Time)

FOR TIME

4 Rounds:

12 Burpees Over the Bar

9 Wall Ball Shots (20/14)|(14/12)

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

Rest 5:00 min then…

3 Rounds:

15 Burpees Over the Bar

12 Wall Ball Shots (20/14)|(14/12)

9 Power Clean (115/75)|(75/55)

Rest 4:00 min then…

1 Round:

21-15-9

Burpees Over the Bar

Wall Ball Shots

Power Clean (95/65)|(65/45)

Rest 3:00 min then…

Build on a 12 min running clock…

1-rep of Clean & Jerk (HEAVY)

*Time is the score put weight on the notes.