Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

10 min warm up

7min of max cal on AAB

3 min of max air squats

record score repeat in 2 weeks.

Strength

Bench Press (5×5)

Day 1 of this program starts on 11/8!

– Please go back to 11/8 to see the specific details on this cycle!

– ALL new athletes should start on DAY 1

Bench Press (5×5)

Day 1 of this program starts on 11/8!

– Please go back to 11/8 to see the specific details on this cycle!

– ALL new athletes should start on DAY 1

Deadlift (5×5)

Metcon

Metcon (Time)

Metcon (Time)

Complete 250 Reps in any rep scheme or order you like using only these 3 movements:

Assault Bike Calories

Pull-Ups

Wall Balls (20/14lbs.)
All I want is 50 reps of each movement. After that, you can do whatever you want. Even if you just stay on the bike the whole time. Whatever sounds the most fun to you today!

Put your strategy in the comments with your time!

Time CAP: 18min.