CrossFit Wreckage – CrossFit

Split Jerk (5 sets of 3 reps
Build/Increase weight across sets working up to a heavy set of 3 reps)

Kangaroo (Time)

For Time:

Rx:

60 Double Unders

15 Strict Press 95/65#

90 Double Unders

30 Push Press 95/65#

120 Double Unders

45 Push Jerks 95/65#

Fitness:

60 Single Unders

15 Strict Press 75/55#

90 Single Unders

30 Push Press 75/55#

120 Single Unders

45 Push Jerks 75/55#

Accessory Work (optional)

5 rounds for Quality:

10 Candlesticks (slow)

8 Ab wheel rollouts (slow from knees)

Max Duration L sit on paralletts