Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

4 rounds

100 single jumps ropes

10 air squats holding a #10 plate out straight

20 mountain climbers

Strength

4 rounds

6 BB bench press

12 Banded tricep pushdowns

Metcon

Metcon (Time)

PART 1: PUSH JERKS

5 sets of 3 Push Jerks

*Score = Heaviest Load

PART 2: “SQUARE UP”

4 Rounds For Time:

400 Meter Run or row

8 Shoulder to Overhead (135/95)

16 Box Jump Overs (24″/20″)