Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

5 PVC Kang Squat

https://youtu.be/5zCC38weG5Q

20 Alt. Shoulder Taps

5 Pike to Cobra (hold :02 each position)

https://youtu.be/DuK3Avgzt5c

:20 Child Pose w/Elbows Forward

into…

2 Sets:

5 BB Clean Deadlift

5 Clean High Pulll

3 Muscle Clean

5/5 BB Elbow Punches

Strength

Every :30 X10 MIN (Weight)

1 Power Clean + 1 Hang Power Clean

https://youtu.be/KwYJTpQ_x5     https://youtu.be/0aP3tgKZcHQ

RX+: 225/155

RX: 185/125

SX: 135/95

BC: 95/65

EMOM X20 MIN (AMRAP – Reps)

MIN 1: 25 Wall Ball Shots (20/14)|(14/12)

MIN 2: 5 Power Clean (athlete choose the load. Load will increase per round.)

MIN 3: Rest

MIN 4: Max reps of Alt. Single DB Lunges (50/35)|(35/25)**

(Score is DB Lunges. Power Clean last round weight save it on the notes.)

**Left/Right is one rep**