CrossFit Resurgence – CrossFit – Level One
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