WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (2-2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 5 Deadlifts 225/155 10 Push-ups 10 Sit-ups 150m Sprint
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CrossFit Wreckage – CrossFit View Public Whiteboard Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m RunIn honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, AfghanistanTo learn more about Luke click here**Women’s RX = 105#Barbell, 14#WB, 35#KB**
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CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (4-4-4-4) Metcon (Time) 21-15-9 Row Calories Bench Press 115/75 Then: 200 Double Unders Then: 12-9-6 Front Squats 165/110 Ring Push-ups
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CrossFit Wreckage – CrossFit View Public Whiteboard Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30″ 1 Rope Climb, 15′In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005To learn more about Falkel click here**Women’s RX = 24″Box**
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CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) Metcon (Time) 3 Rounds: 200m Ski Erg 10 Hang Power Snatches 75/55 -1 Minute REST- 3 Rounds: 14 Pull-ups 7 Power Snatches 95/65 -1 Minute REST- 3 Rounds: 8 Knees to Elbows 4 Power Snatches 115/75**Rest is mandatory & included in total time**
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