CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Push Jerk (4×6 @ 72.5%)

Metcon

Metcon (Time)

For Time:

Run 800m

20 Squat Cleans 185/125lbs

Run 600m

25 Box Jumps 30/24″

Run 400m

30 Strict HSPU

Run 200m

125′ HS Walk

*20 min time cap*

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 rounds

200m Run

15 sit ups

10 squats

5 push ups

GL Weightlifting

GL: Deadlift (6×4 (work to heavy 4 then start sets))

Super Set Banded RDL 6×20

GL Metcon

GL: Metcon (Time)

AMRAP 12 Minutes

12 Burpees

9 DB Strict press

6 KB Deadlift