Forever Young CrossFit – CrossFit
Warm Up (No Measure)
3 Sets:
5/5 PVC Around the World
5 PVC Kang Squats
:20 Single DB Jefferson Curl Hold (moderate-heavy)
:20 Bottom of the Squat Hold (Push the knees out with the elbows)
into…
2 Sets:
5/5 Barbell Elbow Punches
5 Barbell Strict Press
5 Barbell Front Squats
3 Barbell Thrusters
Strength
Thruster (Weight)
ON A 14:00 MIN RUNNING CLOCK…
Build for a moderate-heavy 3 Reps of thrusters.
*From the Ground*
Workout
FOR TIME (Time)
3 Rounds:
15 Thrusters (115/75)|(95/65)
12 Up Down + Lunge (Left and Right)**
9 Power Snatch or Power Clean (Athlete choose)
400m Run
(Score is time)
RX+: 4 Rounds
**1 Up down plus left and right side lunges equals one rep**
(18:00 MIN T.C.)