CrossFit Wreckage – CrossFit View Public Whiteboard Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m RunIn honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007To learn more about Zembiec click here**Women’s RX = 125#Back Squats** **Squat CAN be taken from the rack**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (3-3-2-2-1-1) **If you can’t do weighted, do negatives, or take this time to work on pull-ups** Metcon (Time) 1 Mile Bike -Directly Into- 21 Hang Power Cleans 115/75 21 Sit-ups 21 Front Rack Lunges 115/75 21 Sit-ups 21 Shoulder to Overhead 115/75 – 1 Minute REST- 14 Hang Power Cleans 135/95 14 Sit-ups 14 Front Rack Lunges 135/95 14 Sit-ups 14 Shoulder to Overhead 135/95 -1 Minute REST- 7 Hang Power Cleans 155/105 7 Sit-ups 7 Front Rack Lunges 155/105 7 Sit-ups 7 Shoulder to Overhead 155/105**Rest periods are mandatory & included in total time**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (4-4-4-4) Metcon (Time) 21-15-9 Rower (Calories) Wall Balls 20/14 -1 Minute REST- 21-15-9 Toes to Bar KB Swings 53/35 – 1 Minute REST- 21-15-9 Burpees Slam Balls 30/20**Rest periods are mandatory & included in total time**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (2-2-2-2-2-2) Metcon (Time) 50 Calorie Ski Erg 30 Snatches 75/55 30 Box Jumps 24/20 20 Snatches 95/65 20 Box Jumps 30/24 10 Snatches 135/95 10 Box Jumps 36/30Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Clean and Jerk (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 28 Double Unders 14 Single Arm DB Push Press 50/35 ( 7 each arm ) 7 Deadlifts 225/155Read more