CrossFit Wreckage – CrossFit
Overhead Squat (5 sets of 5 reps (5×5)
Working up to a HEAVY set of 5 )
Roll On (Time)
For time:
1000 meter Row
80 DB Goblet Lunges 50/35#
60 DB Movements 50/35#**
40 DB Goblet Squats 50/35#
20 Single Arm DB Devils Press 50/35#
**DB Movements 30 Single arm hang clean and jerks, 30 Single arm hang Snatches** (do not have to alternate hands and nust complete all 30 C&J before starting the snatches)
This is a chipper with a lot of different dumbbell movements so:
*Don’t blow up on the row
*Pick a pace you can hold and push the devils presses at the end
*Smooth is fast, fast is smooth
Accessory Work (optional)
5 rounds for quality:
10 V-ups
1 min Plank (can break it up if needed)
10 V-ups