8715 Wilkinson Blvd,
Charlotte,NC
Phone: (704) 968-3860

Tuesday

CrossFit Wreckage – CrossFit View Public Whiteboard Clean and Jerk (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (AMRAP – Reps) 5 Min AMRAP 100 DU Buy In Max Thrusters 135/95 -2 Min. REST- 5 Min. AMRAP 100 DU Buy In Max Thrusters 115/75 -2 Min. REST- 100 DU Buy...
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Monday

CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (4-4-4-4) Metcon (Time) -PARTNER WOD, 1 Partner working at a time- 1000m Row 100 Sit-ups 80 OHWL w/ Plate 45/25 60 KB Swings 70/53 40 Deadlifts 225/155 20 Shoulder to Overhead 135/95 **Every 2 Minutes, Partners...
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Saturday

CrossFit Wreckage – CrossFit View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
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Friday

CrossFit Wreckage – CrossFit View Public Whiteboard Snatch Complex (1RM) Bar Can’t be Dropped until OHS is completed: -Snatch -Hang Snatch -Overhead Squat**20 Min. to find** Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Hang Power Snatches 95/65 Sit-ups Slam Balls 30/20 **Each...
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Thursday

CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (5-5-5-5) Metcon (Time) 800m Ski Erg 60 Step-ups 20″Box w/ KB 53/35 40 Hand Release Push-ups 20 Deadlifts 275/185**For Step-ups, KB can be help in any position**
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Wednesday

CrossFit Wreckage – CrossFit View Public Whiteboard 400m Run (Time) Max Effort 400m Run Metcon (Time) 800m Row Then: 10 Rounds 7 Thrusters 75/55 7 Pull-ups 7 Burpees
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Tuesday

CrossFit Wreckage – CrossFit View Public Whiteboard Push Jerk (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 10 Plate Ground to Overhead 45/25 10 OHWL w/ Plate 45/25 100m Plate Carry 45/25**For G2O, only 1 edge of plate has to touch the ground**
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Monday

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (3-3-3-3-3) CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar
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Saturday

CrossFit Wreckage – CrossFit View Public Whiteboard Dae Han (Time) 3 Rounds for time of: Run 800m with a 45# barbell 3 Rope Climbs, 15′ 12 Thruster, 135#In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011To...
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Friday

CrossFit Wreckage – CrossFit View Public Whiteboard Heaving Snatch Balance (Work Towards Getting Heavy) Metcon (AMRAP – Reps) 14 Min. AMRAP Ladder Style 1 Mile Bike, Then Ladder: Deadlifts 185/125 Bar Facing Burpees **1 or each, 2 of each, 3 of...
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