Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

:20/side Quadricep Wall Stretch

5/5 Barbell Back Rack Elbow Punches

5 Slow Back Squat

5 Strict Press

3 Thrusters

Strength

Thruster

ON A 12:00 MIN RUNNING CLOCK…

Build to a Heavy-2 reps

(5 Sets including warm up sets)

-Solid Front rack Position.

-Use the legs drive.

-Squeeze glutes and lock knees and elbows.

Workout

For Time (Time)

Buy In: 150 Double Unders/300 Single Unders

into…

3 Rounds:

8 Power Clean & jerk (135/95)|(95/65)

8/8 Alt. Single DB Lunges (50/35)|(35/25)

18 Hands Release Push Ups

into…

100 Double Unders/200 Single Unders