Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

4 rounds

200m row

5 push ups

10 jumping jacks

15 air squats

20 mountain climbers

Max 6 mins

Skill

Warm up the thruster and practice technique. Go heavier than wod, then strip down to wod weight. Max 8min

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

“Cardio MASH”

0-8min…

3 Rounds:

250m Row

10 Burpees Over The Rower

8-16min…

3 Rounds:

200m Run

10 Barbell Thrusters 75/55lbs.

16-24min…

3 Rounds:

250m Row

10 Burpees Over The Rower

24-32min…

200m Run

10 Barbell Thrusters 75/55lbs.

32-40min:

Max Sit-Ups in remaining time….
PLEASE do not drop the bar on the

thrusters. #SaveTheTens #SaveTheFifteens

Also, if you like, you may add a dumbbell for the sit-ups to make it a little harder 🙂

Your score is just the sit-up reps today.