WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 21-15-9 Ski Erg (Calories) HSPU’s -2 Minute REST- 21-15-9 Squat Cleans 115/75 Ring Dips**The 2 Minute rest is mandatory & inlcuded in total time**
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CrossFit Wreckage – CrossFit View Public Whiteboard 2k Row (Time) Max Effort 2k Row Metcon (Time) 9 Rounds: 8 KB Swings 70/53 6 Pull-ups 4 Alt. KB Ground to Overhead 70/53 2 Bar Muscle Ups
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CrossFit Wreckage – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target
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CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 12 Toes to Bar 8 Box Jumps 30/20 4 Snatches 135/95
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CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (3-3-3-3-3) Metcon (Time) 2 Mile Bike 2 Minute Hang From Rig 20 Clean & Jerks 115/75 2 Minute Plank Hold 20 Front Rack Lunges 115/75 2 Minute Barbell Overhead Hold 115/75**The Holds DO NOT have to be unbroken, just add up to the 2 minutes on each**
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