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

Like a Fight Gone Bad (4 Rounds for reps)

4 rounds for Total Reps:

Rx+:

1 minute Wall Balls 20/14#

1 minute Strict Pull-ups

1 minute Hang Power Cleans 135/95#

1 minute Strict HSPU

1 minute Machine Calories

1 minute REST

Rx: Kipping Pull-ups, 115/80#, HSPU

Fitness: BANDED pull-ups or ring rows, 95/65#, Inverted box push-ups or double DB strict press
*performed on a running clock

*score is total reps

Accessory Work (optional)

3 Rounds For Quality:

3 Turkish Get-ups (each side)

15 Reverse Hypers on GHD

1 min Plank