CrossFit Wreckage – CrossFit

Clean Complex (7 min EMOM
PERFORM 1 COMPLEX EACH MINUTE)

-Clean

-Hang Clean

-Jerk
*cleans can be power or squat

Friday EMOM (4 Rounds for reps)

28 Minute EMOM, (7 rounds):

Rx+:

1- 15/12 Calorie Machine

2- 18 Toes 2 Bar

3- 6 Sandbag to Shoulder 150#/100# or 6 Power Cleans 185#/125#

4- 7 Bar Muscle Ups

Rx:

1- 12/9 Calorie Machine

2- 12 Toes 2 Bar

3- 5 Sandbag to Shoulder 150#/100# or 5 Power Cleans 155#/105#

4- 4 Bar Muscle Ups or 8 Chest 2 Bar Pull-ups

Fitness:

1- 10/7 Calorie Machine

2- 12 Hanging Knee Raises or Toes Close to Bar

3- 5 Power Cleans 115#/75#

4- 8 Banded Pull-ups or 10 Ring Rows
*Score is the lowest number/reps/cals of each movement that you got

*Try to maintain and hold your reps throughout, adjust reps if needed