Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

10min warm up

150 m row/run

15 KB high pulls

10 scap pull ups

Strength

Chalk Shoulder Complex

CHALK Shoulder Complex (3 x 1)

1 Rep is:

2 Strict Press

3 Push Press

4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Metcon (Time)

Metcon (Time)

For Time:

50 Cal Row

40 Russian KB Swings (70/53lb.)

30 Box Jumps (24/20″)

20 Pull-Ups

40 Cal Row

30 Russian KB Swings (70/53lb.)

20 Box Jumps (24/20″)

10 Pull-Ups

30 Cal Row

20 Russian KB Swings (70/53lb.)

10 Box Jumps (24/20″)

5 Pull-Ups
Accessory Work

Optional BONUS Work:

Since we only did 35 pull-ups in the workout, I wanted to put something here with a little more pull-up volume. So I am going to throw an old classic in here.

For Quality:

10-9-8-7-6-5-4-3-2-1

Strict Chin-Ups (Underhand Grip)

Strict Handstand Push-Ups

*Scaled option is kipping