Forever Young CrossFit – CrossFit
Warm Up (No Measure)
2 Sets:
5/5 side Lunges
5 PVC Kang Squat
10 Air Squats
:20 Wall Sit Hold
into…
2 Sets:
(all the transitions will be performed below the knees)
5 Clean Pull
3 Clean High Pull
5 Muscle Clean
3 Front Squats
5 Muscle Clean
Strength
EVERY 1:15 X6 SETS (Weight)
Perform 2 Power Clean (rest :10 sec. between rep)
(Build for a moderate 2 reps)
Workout
FOR TIME: (Time)
Buy in: 200 Double Unders/400 Single Unders
into…
3 Rounds:
25 Wall Ball Shots (20/14)
15 American KB Swings (53/35)|(35/25)
10 Hang Power Clean (135/95)|(115/75)