CrossFit Wreckage – CrossFit

Squat Clean + Jerk + Front Squat + Jerk Complex (Weight)

All 4 movements must be performed TNG
*Perform one full complex every 2 minutes for 14 minutes (7 rounds)

*Build Across sets/rounds, working up to a Heavy Complex

Clusterthon (5 Rounds for reps)

5, 2 min AMRAPs…resting 2 min between each

Rx:

10/7 Calorie Echo Bike

10 Bar Facing Burpees

Max Clusters in remaining time 95/65#

Fitness:

7/5 Calorie Echo Bike

7 Bar Facing Burpees

Max Clusters in remaining time 75/55#
Goals:

40-60 Clusters total

Fast Bike pace

Smooth/unbroken BFB

Push the clusters knowing you will get 2 min break each time

Accessory Work (optional)

5 rounds for Quality:

10 Candlesticks (hover at bottom..no touch)

10 Ab wheel Roll-outs (from knees)

1 min Plank