NOV 13- POST OPEN PARTNER WEEK

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Overhead Squat (3 Rep Max)

As a team of 2, both partners find a 3RM OH Squat from the floor in 10 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements

AMRAP 12

6 Burpee Box Jump Overs 24/20″

12/10 Calorie Row

6 Bar Muscle Ups

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 Rounds

30 Single Unders

10 Lat Burpees over Jump Rope

:30 Plank hold

GL Weightlifting

GL: Deadlift (6×4)

Super Set 6×15 MB Hamstring Curl

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes, alternating movements with a partner:


15 Db Thrusters


12 Push Ups


12 Jumping Lunges