MAR 13 – OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (EMOM 8 – 2 Reps @ 75+%)

Metcon

Metcon (Time)

For Time:

4 Rounds

15 Power Snatch 75/55

15/12 Cal Row

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

:30 plate hold overhead

10 burpees

10 lunge steps

GL Weightlifting

GL: Shoulder Press (EMOM 10)

EMOM for 10 mins complete 5 reps of strict press AHAP. Increase weight as tolerated each round.

GL Metcon

GL: Metcon (Time)

10 Rounds

With a Partner (break up as desired)

30 Air Squats

20 KBS

10 TTB/Knee Raises

**20 min time cap**

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