Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

30 sec bike/row

EB RDL

Scalp pull ups

15 lunges

Metcon

Metcon (Time)

“CARDIO WEDNESDAY”

10 Deadlifts (185/135lbs.)

20 Cals of choice

10 Deadlifts

30 Pull-ups

20 Cals of choice

10 Deadlifts (185/135lbs.)

400m Run

30 Pull-ups

20 Cals of choice

10 Deadlifts

50 DB Bench Press 45/25s

400m Run

30 Pull-ups

20 Cals of choice

10 Deadlifts (185/135lbs.)

60 Sit-Ups

50 DB Bench Press 45/25s

400m Run

30 Pull-ups

20 Cals of choice

10 Deadlifts (185/135lbs.)
Accumulator style. No rest between sections! Just keep chuggin through!

RX+ is 225/155 on the deadlifts. However, today is suppose to be a breather! So you should not be struggling on these deads. The weight used should be 50% of your 1 rep max.

Time CAP: 35min.