APR 15 – POST OPEN CYCLE WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (4×4 @ 72.5-82.5%)

Zero bounce DL!

Metcon

Metcon (Time)

3 Rounds

21 Overhead Squats 95/65

21 Bar Facing Burpees

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice Dynamic Warm-Up

GL Weightlifting

GL: Back Squat (EMOM 12)

EMOM 12

Min 1: max back squats @ ~60%

Min 2: 20 air squats

Min 3: :30 hollow hold

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Goblet Squats

10 Box Jump/Step Up

10 KBS

10 Cal Row