Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

2 Sets:

5/5 Groiner Stretch

5 Bootstrappers

5 Med Ball Front Squat (20/14)|(14/12)

into…

2 Sets:

5 Clean Deadlift

5 Clean High Pull

5/5 Elbow Punches

5 Muscle Clean

5 Power Clean

Strength

Metcon (Weight)

Clean Complex:

4 Sets:

2 Clean High Pull

+

1 Power Clean

+

1 Front Squat

*12 MIN Running Clock

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X7 MIN

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

7 Power Clean (155/105)|(135/95)

Rest 2:00 then…

AMRAP X7 MIN

15 Wall Ball Shots

10 Power Clean (135/95)|(115/75)

(Score is Rounds and Reps)

Core

Metcon (No Measure)

“TABATA”

:20 ON/:10 OFF

MOVMT 1: Alt. Toe Touch

MOVMT 2: Tuck Hold

MOVMT 3: Left Side Plank

MOVMT 4: Right Side Plank