WOD

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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CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 20 Double Unders 15 Slam Balls 30/20 10 Front Rack Lunges 95/65 5 Ring Dips
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CrossFit Wreckage – CrossFit View Public Whiteboard Clean and Jerk (1RM) **20 Min. to find 1RM** Metcon (Time) 500m Ski/Row 40 KB Swings 53/35 30 Weighted 20″ KB Step-ups 53/35 200m Run w/ KB 53/35 10 HSPU’s 200m Run w/ KB 53/35 30 Weighted 20″ KB Step-ups 53/35 40 KB Swings 53/35 500m Ski/Row RX+ = 70/53KB & Strict HSPU’s**If you being with ski, end with row and vice versa** **KB Can be held in any position for step ups and run**
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CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (5-5-5-5) Metcon (Time) 700m Row -Directly Into- 7 Rounds: 7 Toes to Bar 7 Front Squats 135/95 7 Shoulder to Overheads 135/95 RX+ = 155/105 Barbell
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CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 1 Mile Bike Buy-In Then AMRAP: 9 Burpees 6 Power Snatches 115/75 3 Bar Muscle-Ups**Bike Counts againt time, but not towards rounds and reps**
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