OCT 31 – OPEN CYCLE WEEK 5

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Power Clean & Push Jerk (EMOM 10 1 Rep @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

8 Hang Power Snatch 95/65lbs

4 Bar Muscle Ups

7 Shuttle Sprints (25′ out 25′ back = 1)

6 Week Challenge Workout

BURN

Metcon (No Measure)

EMOM 12

M1: Row Sprints

M2: DB Snatches

Metcon (No Measure)

EMOM 18

M1: Weighted Box step ups

M2: Row Sprints

M3: Weighted Russian Twist

Metcon (No Measure)

EMOM 12

M1: Row Sprints

M2: Half Burpee Tuck Jumps

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