WOD

CrossFit Wreckage – CrossFit View Public Whiteboard 1 Rep Macho Man (1RM) -Power Clean -Front Squat -Jerk **Bar Can’t be dropped until after the jerk.** Metcon (Time) 1000m Row -Directly into- 10-9-8-7-6-5-4-3-2-1 Power Cleans 155/105 Bar Facing Burpees
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CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (3-3-2-2-1-1) CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap
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CrossFit Wreckage – CrossFit View Public Whiteboard Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight)In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more about Zeus click here**Back Squats CAN be taken from the rack**
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CrossFit Wreckage – CrossFit View Public Whiteboard Snatch (6 Min. EMOM, 2 Reps EM) **Snatches can be squat or power** Metcon (Time) 1.5 Mile Bike -Directly Into- 25-20-15-10-5 Pull-ups Alt. DB Snatch 50/35
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CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (3-3-3-3-3) Metcon (Time) 9 Rounds 9 Deadlifts 155/105 7 HSPU’s 5 Front Squats 155/105
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