CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Metcon

Metcon (Time)

With a partner…

Row 2001m or Run 10 laps (alternate laps when running)

Then

3 Rounds

9 Thrusters 115/75lbs

11 Toes to Bar

9 Squat Snatch 115/75lbs

11 Chest to Bar Pull Ups

*Then repeat in its entirety, beginning again with the row*

(Split all movements as desired – 45 min time cap)

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Shoulder Press (8×3 Heavy)

Super Set 8×30 Band Face Pulls (Light Band)

GL Metcon

GL: Metcon (Time)

For time (With A Partner)

Run 2001m (Split)

Then 6 Rounds…

9 DB Thrusters

11 Amsu

9 DB Snatches

11 AMSU