FEB 7 – CYCLE 4 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Front Squat (7X4 @80%)

This piece is for time. Rack and un-rack each set.

Metcon

Metcon (4 Rounds for reps)

Every 5 Minutes for 20 Minutes

16 Thrusters 95/65

16 Lateral Burpee Box Jump Overs 24/20″

Row for Bike Remaining Time
If you do not get to the rower or bike, restart with thrusters at the beginning of the next 5 minute interval.

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Bench Press (7×4 @ 80%)

GL Metcon

Metcon (Time)

AMRAP 15

12 Deadlifts

100′ Walking Lunge Steps

12 Push Press

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