CrossFit – Fri, Jan 27

Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

3/3 Rope Pull Ups

5/5 Around the World w/Plate (25/15)

100m Light Jog

5/5 Alt. Superman

10 BB Deadlift

Strength

Deadlift (Weight)

ON A 15 MIN RUNNING CLOCK…

Build to 70% of the1-RM and perform:

3 Sets of:

6-8 Repetitions @70%

**How to find your 70% of your 1-RM**

1-RM X .70= your 70%

Workout

EMOM X16 MIN (AMRAP – Reps)

MIN 1: Max Rope Climbs

MIN 2: Max Single DB Hang Snatch (50/35)|(35/25)

MIN 3: 100m Run w/ Med Ball or Slam Ball (20/14)|(14/10)|(25/15)

MIN 4: Max Reverse Burpees

(Total Reps is Score)