MAR 15 – OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

Weightlifting

GL: Metcon (No Measure)

12 min Core EMOM:

Min 1: 15 abmat sit-ups

Min 2: :30 sec plank hold

Min 3: 15 russian twists (with plate if able)

Metcon

GL: Metcon (Time)

4 Rounds:

10 Push Press

15 Box Jumps

20 Mountain Climbers

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