Thor or WOD – CrossFit Resurgence

Thor or WOD

CrossFit Resurgence – CrossFit – Level One


Back Rack Lunge (7 minutes)

Spend 7 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Wankster (AMRAP – Rounds)


For reps – 3 rounds

1 min dumbbell front rack reverse lunge steps – two hands, R+L = 1 rep (Health: no weight, Athletic: 20lb*, Performance: 30lb)

1 min chest-to-bar pull-ups

1 min row for calories or 2 muscle cleans (65*/95) + 2 burpees = 4 rower calories

*Women’s “Performance” weights and reps (Rx)

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