DEC 6 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (1xMax Reps)

1 Max Set of Deadlifts with PERFECT form at 275/185 or 65-70% of your 1 RM.

Metcon

CYCLE 3 – DAY 4 TEST WOD (2 Rounds for reps)

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 Chest to Bar Pull-ups

*Rest 5 Mins*

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 TTB

6 week challenge workout

Warm-up

Warm-up (No Measure)

AMRAP 8

10 Sit-ups

10 Push ups

Row 150m

GL Weightlifting

GL: Front Squat (1×2)

Find 2 rep max front squat.

GL Metcon

GL: Metcon (2 Rounds for reps)

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 Ring Rows

*Rest 5 Mins*

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 KBS

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