CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Snatch (EMOM 12 – 1 rep @ 70-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 w/Partner

50′ DB Front Rack Lunge 50/35s

1-3 Strict MU/Ring Pull Ups

*Alternate full rounds with Partner*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice Dynamic Warm-Up

GL Weightlifting

Bodybuilding

DB Skull Crushers 4×12

Reverse Lunges 4×10 (add dumbbells if able)

GL Metcon

GL: Metcon (4 Rounds for reps)

Every 4:00 for 16 mins:

30/25 Cal Row

Max Rep KBS in remaining time