Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1 – :20 Bootstrappers + :20 BB Good Mornings

Min 2 – 12-15 Up-Downs

Min 3 – 10 Air Squats + 5 Back Squats

Min 4 – 12 Med Ball Front Squats

Strength

Metcon (Weight)

ON A 15:00 MIN RUNNING CLOCK…

Back Squat

10-8-6-4-2

Build to a heavy-2 reps

Partner Workout

Metcon (Time)

FOR TIME:

42-30-18

Front Squats (135/95)|(95/65)

Cal. Bike or Rower

Rest 1:30 then…

6 Rounds:

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

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

8 Cal. Bike or Cal. Rower

*Athlete 1 work, Athlete 2 rest.