AUG 13 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Clean Complex 2.0 (1×1)

1 Power Clean

1 Hang Power Clean

1 Squat Clean

1 Hang Squat Clean

1 Split Jerk
Find 1 RM Complex.

Metcon

MISFIT WOD – AUG 13 (Time)

3 Rounds

12 Devils Press 50/35s

400m Row

*9 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

4 Rounds

5 Burpees

10 Air Squats

15 AMSU

GL Weightlifting

GL: Front Squat (4×8 (2 sec pause in bottom))

Superset hollow rocks 4×20

GL Metcon

GL: Metcon (Time)

For Time

40 Single Arm Front Rack Squat

400m Run

40 AMSU

400m Run

40 Single Arm Front Rack Squat

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