MAR 12 – OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Front Squat (4×3 @ 87.5%)

Rest as needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

10 C2B Pull Ups

5 Burpee Box Jump Overs 24/20″

10 Deadlifts 185/115

5 Burpee Box Jump Overs 24/20″

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

15 Jump squats

10 Cal Row/Bike

5 Inch worms

GL Weightlifting

GL: Bench Press (5×5 @ 80%)

Superset with 5×8 ring rows. Put feet on box to increase difficulty.

GL Metcon

GL: Metcon (Time)

4 Rounds

15 Burpees

10 DB Thrusters

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