Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X7 MIN
5 Inch Worm w/Push Up
5/5 PVC Around the World
5 BB Strict Press
5/5 BB Elbow Punches
5 Split Jerk (Practice Stance only, no barbell)
Strength
Split Jerk (4-4-4-4-4-4)
ON A 12:00 RUNNING CLOCK…
Build to a Light-Moderate (technique focus) load, 4 reps of Split Jerk.
(5-6 sets)
*from the rack or ground*
Workout
Metcon (AMRAP – Reps)
EMOM X16 MIN
MIN 1: 12-15 Toes to Bar
MIN 2: Max Reps of Box Jumps Over (30/24)|(24/20)
MIN 3: 100m Run
MIN 4: 15 KB Sumo Deadlift High Pull (70/53)|(53/35)
(Score Max Box Jumps Over)
**Be careful Jumping. Watch your step**