Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Bike/run 2min

Then 3 rounds

5 inchworm pushups

5 inchworm squats

50 M walking lunge

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

40min. EMOM:

Min. 1)

1 Power Clean (185/135lbs.)

3 Box Jumps (24/20″)

5 Pull-Ups

Min. 2)

15/12 Cal Assault Bike

Min. 3)

Max American KB Swings (53/35lb.)

Min. 4)

Rest

Men’s RX+ is:

225lbs. Cleans + 70lb. KB Swings\

Women’s RX+ is:

155lbs. Cleans + 53lb. KB Swings
We have a BIG 10 Round EMOM today! Considering everything else we did this week, this should feel pretty good. Tough… But should feel spot on in terms of what your body is feeling today. Pick an RX or RX+ weight for the power cleans and kettlebell… Then just try and hang on for as long as possible. To input your score, you must finish all the work in each minute.. Then your actual score is the total amount of kettlebell swings completed. Excited to see these scores!