CrossFit Wreckage – CrossFit

Front Squat (4-4-4-4)

DT-ish (Time)

5 rounds for time of:

15/12 cal machine

12 Deadlifts (115/75)

9 Hang Power Cleans (115/75)

6 Push Jerks (115/75)

Rx+: 135/95
Tips:

Active recovery on the machine

Drop the barbell after your 11th DL, on your twelfth DL, pause and go right into your HPC…do the same right after your 8th HPC

Accessory Work (optional)

4 rounds for quality of:

15 DB Bicep Curls

12 DB Bench press

9 Pull-ups (strict, banded strict only)