Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
3 Sets
:20 Wall Sit
7/7 Alt. Lunges
5 PVC Kang Squat
7 Front Squat
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build for a Heavy 1-Rep of:
Front Squat
(1-1-1-1-1)
*Take your time for the build, don’t jump more than fifty pounds per rep.*
Workout
Metcon (Time)
For Time:
4 Rounds:
12 Thrusters (115/75)|(95/65)
12 Burpees to Target
12 Box Jumps (24/20)
(T.C. 12 MIN)
Core Workout
Metcon (No Measure)
“TABATA WORK”
:20 on/:10 off
TABATA 1- Sit Ups
TABATA 2- Leg Raises Over KB or DB
