Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

10 Barbell Good Morning

5 Inch worm w/Push Ups

5/5 Elbow Punches

3 Strict Press

into…

1 Set:

5 Thrusters

5 Clean Grip Deadlift

3 Front Squats

Strength

Thruster (Weight)

ON A 13:00 MIN RUNNING CLOCK…

5 Sets:

Build to a Heavy 1-rep of Thruster.

*Between sets perform :30 sec. Double DB or KB Front Rack Hold*

-Movement Demo

https://youtu.be/L219ltL15zk

Workout

Time for Stations (4 Rounds for time)

If you complete the work early, rest until the end of the time limit.

3 MINS TO COMPLETE [0:00-3:00]
40 Back Squat (135/95)
– – – – – – – – – – – – – – – – – – – – – – – – – –
4 MINS TO COMPLETE [3:00-7:00]
20 Box Jumps Over(24/20)
30 Burpees
– – – – – – – – – – – – – – – – – – – – – – – – – –
5 MINS TO COMPLETE [7:00-12:00]
80 Wall Ball (20/14)
– – – – – – – – – – – – – – – – – – – – – – – – – –
6 MINS TO COMPLETE [12:00-18:00]
400m Run
200 Dubs
– – – – – – – – – – – – – – – – – – – – – – – – – –

SCORE 1 = Time to complete Back Squat
SCORE 2 = Time to complete BJO + Burpee
SCORE 3 = Time to complete Wall Ball
SCORE 4 = Time to complete Run + Dubs

*calculate time to complete, don’t just enter the time on the clock
*DIDN’T FINISH? Add 1 second to the time cap for each Rep not completed.