JUL 17 – CYCLE 2 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Press (4×3 @ 85%)

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:00 x 3

Rest 2:00 between AMRAPs

30 KB Swing 53/35lbs

20 Pull Ups

Max reps 10m Shuttle in time remaining

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Shoulder Press (5×3 AHAP)

Superset with 5×8 Ring Rows

GL Metcon

GL: Metcon (Time)

5 Rounds with a Partner

30/24 Calorie Row

20 Burpees

*Split as desired*

*20 min time cap*

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