NOV 8 – OPEN CYCLE WEEK 6

CrossFit Resurgence – PERFORM (CF LEVEL 1)

View Public Whiteboard

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Push Press (7×2 Heavy)

Super Set 7x:30 OH Plate Hold

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

4 dumbbell thrusters

6 knee raises

24 single unders