CrossFit Wreckage – CrossFit

Deadlift (5-4-4-3-3-3
Building to a HEAVY 3 rep for the day)

*Build up in weight and make sure form is maintained

Friday EMOM (4 Rounds for reps)

24 min EMOM (6 rounds)

Rx+:

1- “X” Calorie Machine

2- “X” Strict Pull-ups

3- “X” ft HSW

4- Deadlifts + 3 Hang Power Cleans + 2 Shoulder 2 Overhead at “X” weight

Rx: “X” Kipping/Butterfly Pull-ups, “X” Wall Walks

Fitness: “X” Ring Rows or Banded Pull-ups, “X” Partial Wall Walks

Accessory Work (optional)

3 Rounds For Quality:

3 Turkish Get-ups (each side)

15 Reverse Hypers on GHD

1 min Plank