Forever Young CrossFit – CrossFit

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Metcon (No Measure)

AMRAP X8 MIN

100m Light Jog

10 Bootstrappers

5/5 Groiner Stretch w/Twist

5/5 Elbow Punches

5 Front Squats

Front Squat (2×5-2×3)

ON A 12:00 MIN RUNNING CLOCK…

2×5 reps @60%

2×3 reps @65%

Workout

Metcon (Time)

EMOM X8 MIN

MIN 1- 12-15 Wall Ball Shots (20/14)|(14/10)

MIN 2- 12 Power Clean (135/95)|(95/65)

Rest 2:00MIN then…

3 Rounds:

5 Squat Clean (155/105)|(135/95)

8/side Alt. Single DB OH Lunges (50/35)|(35/20)

10 Toes to Bar

*18 MIN RUNNING CLOCK.

Core

Metcon (No Measure)

AMRAP X5 MIN

:20 Hollow Body Flutter Kicks

12/side Crunches

8-10 V-Ups + Tuck Ups

20 Alt. High Plank Punches