Mar 29 – POST-OPEN CYCLE DELOAD WEEK

CrossFit Resurgence – CrossFit – Level One

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Hang Clean (1×1)

In 12 minutes find a 1 rep max hang clean. Power or squat acceptable.

Metcon (Time)

20 Rounds w/ A Partner

Alternating Full Rounds

12/10 Calorie Row

10 Ring Dips

8 Hang Power Cleans 135/95

6 week challenge workout

Warm-up

Warm-up (No Measure)

2:00 jump rope

Then. . .

3 Rounds

15 Jump Squats

20 Mountain Climbers

GL Weightlifting

GL: Back Squat (6×4 @ 75%)

Immediately after each set sprint 150m on rower.

GL Metcon

GL: Metcon (5 Rounds for reps)

Every 3 mins for 15 mins complete. . .

10 KBS

15 Burpees

10 Sit-Ups

*Rest remainder of 3 mins*

*If you do not finish in 3 minute window, restart with KBS at beginning of next 3 minute window*

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