CrossFit Wreckage – CrossFit

Stamina Squats 2FS/4BS (Weight)

EMOM

1- 2 Front Squat

2- 4 Back Squats
*12 min EMOM

*Shoot for 80-90% of 1 RM FS

Who Let The Dawgs Out (Time)

3 Rounds for Time:

Rx+:

400 meter run

21 Toes to Bar/Ring

12 Thrusters 135/95#

Rx:

400 meter run

15 Toes to Bar/Ring

12 Thrusters 115/80#

Fitness:

400 meter run

15 Hanging Knee Raises or Toes Close to Bar

12 Thrusters 95/65#

Accessory Work (optional)

Bike Intervals:

10 Rounds for Max Calories of:

30 seconds Hard

30 seconds REST

*Try to be consistent on your efforts and not start so fast that you die off quickly

*Keep an eye on you RPM/Cadence and keep it as consistent as you can across sets