CrossFit Wreckage – CrossFit

Weighted Pull-ups (3-3-3-3-3-3
Build to your HEAVIEST set of 3 Strict Pull-ups)

*If you don’t have strict PU, take this time to practice working with bands, negatives etc.

Cadillac Style (Time)

9 Rounds for Time:

Rx+:

50 Double Unders

50 ft Double DB Lunge (50s/35s)

5 Ring Muscle Ups

Rx:

50 Double Unders

50 ft Double DB Lunge (35s/20s)

5 Bar Muscle Ups

Fitness:

50 Single Unders

50 ft Single DB Lunge (35/20#)

5 Pull-ups or Chest 2 Bar Pull-ups

Lunges:

Rounds 1, 4, 7 = Farmer’s Carry Position

Rounds 2, 5, 8 = Front Rack Position (NOT resting on shoulders)

Rounds 3, 6, 9 = Overhead Hold Position
*Takes longer than expected…OH WELL..finish what you start