Aug. 31

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (Find 5 rep max)

Aug. 31 (Time)

9-6-3

Sandbag over shoulder 150/100

Bar MU

6 week challenge workout

Hang Power Clean (5×3)

Metcon (AMRAP – Rounds and Reps)

15 min running clock. . .

Run 600m (3 laps) or bike 1 mile

Then in remaining time AMRAP:

20 lunges (10 per leg)

15 KBS

10 wallballs

Thor or WOD

CrossFit Resurgence – CrossFit – Level One

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THOR

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Weightlifting

Hang Clean (Find 2 rep max)

Aug. 30 (Time)

2 Rounds

Row 50/40 cal

50 wallballs

Run 400m

50 empty bar thrusters

6 week challenge workout

Shoulder Press (6×4)

Metcon (AMRAP – Reps)

AMRAP 12

Climb the ladder. . .

3 burpees

3 shoulder to overhead

3 sit-ups

6, 6, 6, 9, 9, 9, etc.