NOV 4 – OPEN CYCLE WEEK 6

CrossFit Resurgence – PERFORM (CF LEVEL 1)

View Public Whiteboard

Weightlifting

Squat Clean (8×2 @ 85%)

Drop and reset.

Metcon

Metcon (Time)

For Time

20/16 Calorie Row

30 Push Ups

30 DB Box Step Overs 50/35s to 24/20″ 20 Strict HSPU

30 DB Walking Lunge Steps 50s/35s

*15 min time cap*

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

2 Rounds

10 Burpee broad jumps

10 Lunge Steps w/ Elbow touch to heel

GL Weightlifting

GL: Front Squat (7×2 Heavy)

Super Set 7x:30 Single Leg Wall Sits

GL Metcon

GL: Metcon (Time)

3 Rounds

Run 400m (5 D&B On Turf)

30 Sit Ups

24 KB Swings

Rest 2:00