CrossFit Wreckage – CrossFit

Bench Press (5×3 (3-3-3-3-3)
Build across sets working to a heavy set of 3 for the day)

Dumbbell Mania (AMRAP – Rounds and Reps)

15 min AMRAP:

Rx+:

10 Single Arm DB Hang Clean & Jerks 70/50#

10 Single DB Box Step Ups 70/50# (24/20″)

10 (40 ft) Shuttle Sprints (20′ down/20′ back = 1 rep)

Rx:

10 Single Arm DB Hang Clean & Jerks 50/35#

10 Single DB Box Step Ups 50#/35# (24/20″)

10 (40 ft) Shuttle Sprints (20′ down/20′ back = 1 rep)

Fitness:

10 Single Arm DB Hang Clean & Jerks 35/20#

10 Single DB Box Step Ups 35/20# (20” box)

10 (40 ft) Shuttle Sprints (20′ down/20′ back = 1 rep)
*hang clean and jerks do NOT have to be alternating

*full stand up/extension on step ups and can hold DB however you wish

*finger touch to ground at every shuttle run turn

Accessory Work (optional)

Midline:

5 rounds for Quality:

20 Hollow rocks

30 sec side plank left

10 v ups

30 sec side plank right