WOD

CrossFit Wreckage – CrossFit Endurance WOD Wednesday (AMRAP – Rounds and Reps) 35 Min. AMRAP 50 Double Unders 40 Russian KB Swings 53/35 30 Sit-ups 20 Calorie Machine 100m KB Carry 53/35 RX + = 70/53 KB & GHD’s
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CrossFit Wreckage – CrossFit Snatch (1RM) **Power or Squat** CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″
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CrossFit Wreckage – CrossFit Front Squat (4-4-4-4) Metcon (Time) 1000m Ski 80 KB Goblet Squats 53/35 60 Alt. DB Snatches 50/35 40 Toes to Bar 20 Hang Clean & Jerks 135/95
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CrossFit Wreckage – CrossFit Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click here Lyla (Time) 10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-ups Bodyweight clean and jerksTo learn more about Lyla click here**These are RING MU’s**
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CrossFit Wreckage – CrossFit Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 1 Mile Bike Buy-In -Directly Into- 30 Sit-ups 30 KB Swings 53/35 30 Air Squats 60 Double Unders 25 Sit-ups 25 KB Swings 53/35 25 Air Squats 50 Double Unders 20 Sit-ups 20 KB Swings 53/35 20 Air Squats 40 Double Unders 15 Sit-ups 15 KB Swings 53/35 15 Air Squats 30 Double Unders RX + = GHD’s, 70/53 KB, Pistols
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