DEC 28 – CYCLE 3 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Plate Clean and Jerks

10 Burpees to Plate

:30 Dragon Stretch each side

Weightlifting

Push Jerk (5×4 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

12 Toes to Bar

6 Power Clean 155/105

3 Muscle Ups

6 week challenge workout

GL Weightlifting

Push Press (5×4 @ 75%)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

12 Toes to Bar/Knee Raises

8 KBS

6 Burpee Box Jump Overs/Step Overs

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