CrossFit Wreckage – CrossFit

Deadlift (Build to a Heavy 3 rep DL TNG for the day using the following rep scheme
5-4-4-3-3-3)

Burn, Burn, Burn (5 Rounds for time)

Every 4 minutes for 20 minutes (5 rounds) perform:

Rx+:

20/15 Calorie Row or Bike

15 Double Dumbbell or Double KB Front Squats (50/35 or 53/35)

15/10 Calorie Row/Bike (whatever you did not do before)

50 ft Handstand Walk

Rx:

20/15 Calorie Row/Bike

15 Double Dumbbell or Double KB Front Squats (50/35 or 53/35)

15/10 Calorie Row/Bike (whatever you did not do before)

100 ft Bear Crawl

Fitness:

15/10 Calorie Row/Bike

15 Double Dumbbell or Double KB Front Squats (35/20 or 35/26)

10/7 Calorie Row/Bike (whatever you did not do before)

100 ft Bear Crawl
*Rest the remainder of the 4 minutes that is left after you have completed bear crawl/HSW

*Scale appropriately if you are not completing task in under 4 min

*You will log all 5 times as your score