OCT 23 – OPEN CYCLE WEEK 4

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Push Jerk (4×6 @ 77.5%)

Metcon

Metcon (Time)

3-6-9-12-15-18-21

Hang Power Clean 95/65lbs

Toes to Bar

*18 min time cap*

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 rounds

150m row

20 banded good mornings

12 lunge steps

GL Weightlifting

GL: Deadlift (4×12)

Super Set Med Ball Hamstring curl

GL Metcon

GL: Metcon (Time)

4 Rounds

Run 100m

2 rounds DB “DT’

12 Db DL

9 DB Cleans

6 STO

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