SEPT 10 – CYCLE 3 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Clean Complex 2.0 (Every :90 for 9 mins 2 reps @ 75%+)

1 Power Clean

1 Hang Power Clean

1 Squat Clean

1 Hang Squat Clean

1 Split Jerk

Metcon

Metcon (Time)

3 Rounds

50′ Back Rack Walking Lunge Steps 115/75lbs

200m Run

40 Double Unders

*10 Minute Cap*

6 Week Challenge Workout

BURN Class

Metcon (No Measure)

EMOM 12

M1: MB Sit Ups

M2: Line Hops

Metcon (No Measure)

EMOM 18

M1: Suicide Sprint (3 Cones)

M2: Half Burpee DB Row+Row

M3: Floor Press + Flutter Kicks

Metcon (No Measure)

EMOM 12

M1:Plate Glute Bridge

M2: Plate Curls

M3: Alt. Lunges Holding Plate

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