AUG 19 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×5 @ 90% 5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Thrusters 95/65lbs

9 Toes to Bar

10 Box Jumps 24/20″

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 (EMOM 14)

14 Min EMOM

Even: Romanin Deadlift (Empty bar

Odd: Weighted Glute Bridges

(Use db or Mb)

GL Metcon

GL: Metcon (Time)

2 Rounds With a Partner

100 Wallballs


Run 600m (Holding MB, Together)


:60 Hanging Knee Raise Hold (Each)

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