Blue Stingray Racer

CrossFit Resurgence – CrossFit – Level One

Weightlifting

Snatch (6X2)

6 x 2 Snatch – 9 of 14 (6 sets of 2 reps, same weight across, approximately 75 – 85%

Ring Dips (6X4)

Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Blue Stingray Racer (Time)

4 rounds

5 ‘Heavy’ Overhead Squats (Health: 65lbs Front Squats, Athletic*: 85lbs, Performance: 135lbs)

8 Lateral Burpees over the Bar

100m Sprint

30 Second Rest

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