CrossFit Resurgence – PERFORM (CF LEVEL 1)
Weightlifting
Front Squat (3×6 @ 70%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Minutes
With a Partner, alternating movements
12 Shoulder to OH 135/95lbs
Run 300m
3 Rope Climbs
6 Week Challenge Workout
BURN Class
Metcon (No Measure)
EMOM 12
M1: Suicide Lateral Lunges
M2: Plank up and overs
Metcon (No Measure)
EMOM 18
M1: Squat hold Plate Punch
M2: Lateral Shuffle burpees (2 Mats)
M3: Run
Metcon (No Measure)
EMOM 12
M1: Plate Thrusters
M2: Plate AMSU (Left:Middle: Right)