AUG 12 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×5)

Find 5RM back squat

Metcon

MISFIT WOD – AUG 12 (Time)

For Time

30 Hang Power Cleans 155/105lbs

50 Wallballs 20/14lbs

Run 800m

50 Wallballs

30 Hang Power Cleans

*14 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup! Choose one of the following:

1 Mile Run

100/80 Burpees

2000/1500m Row

**10 min time cap**

GL Weightlifting

GL: Deadlift (4×8)

Single leg deadlift 4×8 per side. Superset MB Hamstring Curl 4×8

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 DB Thrusters

9 TTB/Knee Raises

10 Box Jumps

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