Castle Rock | CrossFit Resurgence

Castle Rock

CrossFit Resurgence – CrossFit – Level One

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Deadlift (7X1)

7 x 1 Deficit Deadlift 9 of 12 (7 sets of 1 rep, same weight for each set, at 80-90% of max deadlift)

Pull-ups (7X2)

Super Set: 7 x 2 weighted strict pull-up (or progression)

Castle Rock (Time)


Dumbbell ground to overhead -two dumbbells- (Health:15lb / Athletic: 30lb*/ Performance: 45lb)

Between every set of dumbbells:

20′ out, 20′ back lateral shuffle, 3 round trips, touch hand past line each 20′

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