Forever Young CrossFit – CrossFit

Warm Up (No Measure)

AMRAP X7 MIN

5 Bootstrappers

8 Barbell Back Squats (:02 descending)

5/5 Groiner Stretch

8 PVC Kang Squat

5 Strict Press

8 Superman

Strength

Back Squat (Weight)

ON A 14:00 MIN RUNNING CLOCK…

Build to a (moderate/heavy) 3-reps of Back Squat

(5 Sets)

Workout

AMRAP X8MIN (2 Sets) (AMRAP – Rounds and Reps)

1st set:

50 Double Unders/100 Single Unders

12 Hands Release Push Ups

15 Wall Ball Shots (20/14)

Rest 1:00 MIN

2nd set:

20 Wall Ball Shots (20/14)

15 Hands Release Push Ups

75 Double Unders/150 Single Unders

(Score is Rounds and Reps)