CrossFit Wreckage – CrossFit

Shoulder Press (EMOM x 10 min
Minute 0-3 = 4 reps (lighter)
Minute 4-6 = 3 reps (moderate)
Minute 7-10 = 2 reps (heavy))

Build as you go

Increase weights after minutes 3 and 6 and 9 to shoot for a heavy 2 rep for the day during the last minute

Rocky Point (Time)

5 rounds for time of:

Rx+

40 Double Unders

20 GHDs

10 Dumbbell Bench Press 70#s/50#s

10 Strict Pull-ups

Rx

40 Double Unders

25 Sit-ups

10 DB Bench Press 50#s/35#s

10 Pull-ups

Fitness

40 Single Unders

20 Sit-ups

10 DB Bench Press 35#s/20#s

10 Banded Pull-ups or Ring Rows