Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Mountain Climbers
10 Bootstrappers
10 Air Squats
2 ROUNDS
10 Up-Downs
5 Front Squats (Empty BB)
:20 Bottom Squat Hold
Strength
Front Squat (4×3*)
*All working sets @ Heavy weight. If you have a 1RM FS, this should be roughly 90+%. Focus on perfect movement.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Bar Facing Burpees
15 Front Squats (135/95)|(95/65)
(Score is Time)
Optional Finisher
Metcon (Time)
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups
(Score is Time)