Lost my keys

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Snatch (7X2)

7×2 squat or split snatch – 4 of 12 (7 sets of 2 reps, same weight across at 75-85% of max)

Weighted Pull-ups (7X4)

Super Set: 7×4 weighed strict pull-up or progression (7 sets of 4 reps)

Lost My Keys (Time)

500m row (record benchmark time)

15 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

20 kipping pull-ups

400m run or 0.75 mile airdyne/assault bike

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