CrossFit Resurgence – CrossFit – Level One
Weightlifting
Deadlift (4×4 @ 70-80%)
Zero bounce DL!
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
Climb the ladder…
2 Overhead Squats 95/65
1 Bar MU
4/2, 6/3, 8/4, etc…
6 week challenge workout
Warm-up
Warm-up (No Measure)
2 Rounds:
250m Row
25 Jumping Jacks
10 Sit-ups
GL Weightlifting
GL: Shoulder Press (EMOM 12)
EMOM 12:
Min 1: :40 sec max EB strict press (EB preferred, may use DB if necessary)
Min 2: Max air squats in :40 secs
GL Metcon
GL: Metcon (3 Rounds for reps)
Every 5:00 for 15:00
Row 500m/Run 400m
15 KBS
Max Box Jumps in remaining time