Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Mountain Climbers

10 Bootstrappers

10 Air Squats

2 ROUNDS

10 Up-Downs

5 Front Squats (Empty BB)

:20 Bottom Squat Hold

Strength

Front Squat (4×3*)

*All working sets @ Heavy weight. If you have a 1RM FS, this should be roughly 90+%. Focus on perfect movement.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Bar Facing Burpees

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

(Score is Time)

Optional Finisher

Metcon (Time)

3 ROUNDS FOR TIME

50 Air Squats

15 Hand Release Push-Ups

(Score is Time)