Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

5 burpees

4 air squats

3 inch worm push ups

2 lateral side lunges (each side)

100 single unders

Metcon

Metcon (Weight)

Metcon (Weight)

Every 4min. x 5 Rounds:

400m Run

3 Power Clean & Jerks (Climbing)

Ideally your numbers would look like this (below), but be sure to scale to how you’re feeling today!

Round 1: 40% of 1 Rep Max

Round 2: 50% of 1 Rep Max

Round 3: 60% of 1 Rep Max

Round 4: 70% of 1 Rep Max

Round 5: 80% of 1 Rep Max

B.

Metcon (AMRAP – Reps)

15min. to get as far as possible…

3 Rounds:

15 Toes-To-Bar

5 Devil Press (45/30s)

Immediately into;

3 Rounds:

10 Toes-To-Bar

3 Devil Press (45/30s)

Immediately into;

3 Rounds:

5 Toes-To-Bar

1 Devil Press (45/30s)

Max Double Unders in remaining time…

Can you get to the dubs?!

Score is just the number of double unders you get.

RX+ 50/35s

Devil Press:
https://www.youtube.com/watch?v=_-iCGodEZNo