CrossFit Wreckage – CrossFit

Front Squat (10 min EMOM:
Perform 3 Front Squats each minute
Build in weight every 2 minutes…working up to a HEAVY set of 3 reps
Start EMOM at around 60-65% of 1 RM)

I’m on Fire (Time)

4 rounds for time:

Rx+:

42 Double Unders

21 Wall Balls 20/14#

12 Alt DB snatches 70/50#

Rx:

42 Double Unders

21 Wall Balls 20/14#

12 Alt DB snatches 50/35#

Fitness:

42 Single Unders

14 Wall Balls 20/14#

12 Alt DB snatches 35/20#
Goals:

8-12 minutes

Push the Intensity

Should be able to do DB Snatches UNBROKEN

Accessory Work (optional)

Pacing/Interval work:

Go To Custom Intervals omn Rower or Ski Erg and select 1:40/:20

You will row/ski for 1:40 and rest for 20 sec between efforts for 9 rounds…but during round 5, you will get a 2 min break