OCT 29 – OPEN CYCLE WEEK 5

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Front Squat (3×6 @ 80%)

Metcon

Metcon (Time)

For Time

21-15-9-6 Calorie Row

HSPU

(15-12-9-6 Calories for women)

*15 min time cap*

6 Week Challenge Workout

BURN Class

Metcon (No Measure)

EMOM 12

M1: Wall balls

M2: 20 high knees – remaining time plank triangles

Metcon (No Measure)

EMOM 18

M1: Plate DL + Plate Squat

M2: Deficit Back Lunge W/Plate

M3: 5 Burpees – remaining time plank hold

Metcon (No Measure)

EMOM 12

M1: Push Up to a T

M2: 10 Flutter Kicks – remaining time scissors kicks

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