CrossFit Wreckage – CrossFit

Deadlift (10 min EMOM:
5 reps each minute
Add weight every other minute (5 loads))

Start EMOM AT AROUND 60% of 1 RM

Accessory Work (optional)

5 rounds for Quality:

50 ft HSW or 1 min accumulated HS hold

20 GHDS or sit ups

Peter Pan (3 Rounds for time)

3 sets, resting 2 min between each set:

Rx+

3 sets of:

15-12-9 Calorie Machine

25 Double Unders

7-5-3 Ring Muscle Ups

Rest 2 min

Rx

3 sets of:

15-12-9 Calorie Machine

25 Double Unders

7-5-3 Bar Muscle Ups

Rest 2 min

Fitness

3 sets of:

15-12-9 Calorie Machine

25 Single Unders

7-5-3 Pull-ups

Rest 2 min

Example:

15 cal bike, 25 DU, 7 MU then 12 cal bike, 25 DU, 5 MU then 9 cal bike, 25 DU, 3 MU then rest 2 min and record time it took you to do first set
*Must stay on same machine the whole time

*Score is your three separate times it took you for each set