Friday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

4 rounds or 10min

15cal AAB

10 wall balls

10 wall ball thrusters

Strength

4 rounds

6-8 BB strict press

8 DB bent over rows

Metcon

Metcon (Time)

For Time:

21 Power Cleans (95/65)

40/30 Calorie Echo Bike

21 Power Cleans (95/65)

[Kilos = 43/29]

[On the 8:00]

For Time:

15 Power Cleans (115/85)

40/30 Calorie Echo Bike

15 Power Cleans (115/85)

[Kilos = 52/38]

[On the 16:00]

For Time:

9 Power Cleans (135/95)

40/30 Calorie Echo Bike

9 Power Cleans (135/95)