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)