CrossFit Wreckage – CrossFit

Clean and Jerk (Build to a HEAVY Single (1 rep) for the Day
3 reps @ 50-55%
3 reps @ 60-65%
2 reps @ 70-75%
2 reps @ 80-85%
1 rep @ 90%
1 rep @ 95%
1 rep @ heavier, heavier, etc)

*Can be power or squat clean

*Can be push or split jerk

Drop Off (Time)

5 rounds (A new round starts every 6 minutes)

For Time:

Rx+:

20 GHDs

40 ft Double KB/DB Lunge (53 or50s/35s)

60 Double Unders

8 Ring Muscle Ups (6 RMU ladies)

Rx:

25 Sit-ups

40 ft Double KB/DB Lunge (53 or50s/35s)

50 Double Unders

8 Bar Muscle Ups (6 BMU ladies)

Fitness:

20 Sit-ups

40 ft Single KB/DB Lunge (53 or 50/35#)

50 Single Unders

8 Pull-ups
*Score is SLOWEST Round

*Once you finish your last rep on the rings or rig then you will rest until the start of the next 6 minute window

*Scale accordingly, the goal is to have at least 1 minute of rest during each round

Accessory Work (optional)

12 min EMOM:

1-45 second bike/ski

2-45 second Farmers Carry w/ heavier KB than you would normally use (try to go at least 100 ft each time)