NOV 14 – POST OPEN PARTNER WEEK

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Metcon (Weight)

In 10 Minutes, in partners both find a 1RM Overhead Complex:

3 Push Press + 2 Push Jerks + 1 Split Jerk

*Weight may not decrease across the 10 minute window*

Metcon

Metcon (AMRAP – Rounds and Reps)

Alternating movements with a partner,

AMRAP 12

15 Thrusters 75/55lbs

12 Push Ups

12 Jumping Lunges

6 Week Challenge Workout

BURN

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—Lat. Ski Squats

—Leg Raises

—Plank In out Across

Metcon (No Measure)

Tabata 8x:20 on :10 off x 4

—Burpee W/Push up

—Lunge Sq Lunge

—Plank shoulder taps

—Lat. Shuffle Run

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—Shuttle Run

—Wall Sit

—Hollow Hold