“There is a ten-year window of improvement in CrossFit regardless of age”
A. On The Every 2 Minutes x 6
50 Foot HS Walk + 2 Power Cleans + 1 Jerk (Climbing)
Scaled: Handstand Hold
B. AMRAP 15
25 Double Unders + 5 Power Cleans @ 225/155
25 Double Unders + 5 Bar Muscle Ups
Performance: Cleans @ 185/125
Fitness: 50 Single Unders | Cleans @ 135/95 | 5 Chest To Bar Pull Ups
Fitness Light: 50 Single Unders | Cleans @ 95/65 | 5 Pull Ups or 10 Ring Rows
Bonus”
A. Every 4 Minutes x 3 – 21 GHDSU, 21/15 Cal Row, 21 HSPU
B. Power Snatch 3@70%, 2×3@75%, 2×2@80%
C. Push Press 5 @ 70,75,80, 80+ Percent
D. Snatch Pull 3@90, 3@95, 2×3@100, 3@95%