OCT 24 – OPEN CYCLE WEEK 4

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Power Snatch (EMOM 10 1 Rep @ 82.5%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

12 OHS 75/55lbs

10 Burpee to 6″ Target

12 KB Swing 53/35lbs

6 Week Challenge Workout

BURN

Metcon (No Measure)

EMOM 12

M1: Burpee Turf Run

M2: Russian Kb Swing(heavy)

Metcon (No Measure)

EMOM 18

M1: Plank Kb Pull across

M2: Kb Push Press

M3: Kb Lunge

Metcon (No Measure)

EMOM 12

M1: Lateral Burpee Shuffle

M2: Kb Curtsy Lunge

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