CrossFit Wreckage – CrossFit

3 Position Clean Complex (8 Minute EMOM
Perform 1 Full Complex every minute)

-Clean (From Ground)

-Clean (Below Knee)

-Clean (Above Knee)
*Must be done unbroken, cannot put bar down or re-grip at bottom

*May be Power or Squat

Beauty and the Beast (AMRAP – Rounds and Reps)

15 min AMRAP:

Rx+:

15 Wallballs 20/14#

12 T2B

6 Strict HSPU

3 C&J Complexes 155/105#

Rx:

12 Wallballs 20/14#

9 T2B

6 HSPU

3 C&J Complexes 115/85#

Fitness:

10 Wallballs 20/14#

9 Hanging Knees to Chest

6 Inverted Box Pike Push-ups

3 C&J Complexes 95/65#

*1 C&J Complex = Power Clean, Hang Power Clean, Jerk…and each one must be done without putting bar down
Goal/Stimulus:

4-7 rounds

No more than 2-3 sets on WB, T2B, HSPU

Quick single complexes on barbell

Accessory Work (optional)

For Quality:

21-18-15-12-9

GHDs

*Perform 2 Turkish Get-Ups (1 each arm) w/ KB after each round of GHDs