WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Push Jerk (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 12 Alternating Lunges 9 Hang Power Snatches 95/65 6 Toes to Bar 3 Bar Muscle-ups
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CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (5-5-5-5) Metcon (Time) 1000m Row 75 Sit-ups 50 Burpees 25 SDHP’s 95/65**RX + = GHD’s, Bar Facing Burpees, 135/95 SDHP**
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CrossFit Wreckage – CrossFit **Choose your WOD** View Public Whiteboard Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans. Perez earned numerous awards for her military service, including the Bronze...
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CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (3-3-2-2-1-1) Metcon (Time) 3 Rounds: 14 Calorie Ski Erg 7 Deadlifts 225/155 -2 Minute Rest- 5 Rounds: 14 KB Swings 53/35 7 Front Rack Lunge 95/65 RX+ = 275/185 DL, 70/53 KB, 135/95 FRL**Rest is Mandatory & Included in total time**
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CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (2-2-2-2-2-2) Metcon (Time) 1000m Row -Directly Into- 10 Strict Shoulder Press 115/75 10 Box Jumps 36/30 20 Ring Dips 20 Box Jumps 30/24 40 Shoulder to Overhead 115/75 40 Box Jumps 24/20
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