Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. REGISTER TODAY!!!
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups
Workout
Rx: Metcon (AMRAP – Reps)
DEATH BY (7:00 Cap)….
6 Russian KB Swings (70/53)
Reps increase by 6 every minute. 6-12-18…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (24/20)
Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 C2B Pull-Ups
Reps increase by 4 every minute. 4-8-12…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
(No Measure)
INT: Metcon (No Measure)
DEATH BY (7:00 Cap)….
6 Russian KB Swings (53/35)
Reps increase by 6 every minute. 6-12-18…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20/16)
Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Pull-Ups
Reps increase by 4 every minute. 4-8-12…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
(No Measure)
BC: Metcon (No Measure)
DEATH BY (7:00 Cap)….
6 Russian KB Swings (35/20)
Reps increase by 6 every minute. 6-12-18…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20/16)
Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Ring Rows
Reps increase by 4 every minute. 4-8-12…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
(No Measure)
Optional Finisher
Metcon (Time)
FOR TIME
400m Walking Lunge
(Score is Time)