CrossFit Wreckage – CrossFit

Push Press Push Jerk Complex 1 (Weight)

2 Push Presses straight into 3 Push Jerks
6 sets total:

1 Full Complex is to be performed every 2 minutes for 12 minutes

*Shoot for 80-90% of 1 RM Push Press

Danny (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

30 Box Jumps (24/20 in)

20 Push Presses (115/75 lb)

30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Goal: 3-5 rounds

Scaling Options

Shorter box height or Step Ups for Box Jumps

Decrease Pull-up reps or do ring rows or do Banded Pull-ups

Accessory Work (optional)

4 rounds for Quality:

5 Ab wheel rollouts (on knees)

10 V-ups

5 Ab wheel rollouts (on knees)

30 sec-1 min flutter kicks