Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

AMRAP X7 MIN

5/5 Elbow Punches

5 Lunges + Air Squat (1+1 Lunges and 1 Air Squat is one rep)

5 Front Squats

10 Up & Down

5 Bootstrappers

Strength

Front Squat (2X3 @70%)

Workout

Metcon (AMRAP – Reps)

EMOM X8 MIN

MIN 1- 5 Squat Clean (155/105)|(135/95)

MIN 2- Max Plate Ground to Overhead (45/25)|(25/15)

Rest 1:00 then…

EMOM X8 MIN

MIN 1- 7 Power Clean (155/105)|(135/95)

MIN 2- Max Plate OH Lunges (45/25)|(25/15)*

*Left + Right= 1 rep.

(Score is Total Reps)