CrossFit Wreckage – CrossFit

Squat Clean + Hang Squat Clean (Weight)

Must be TNG
EMOM for 8 minutes perform 1 SC+ 1 HSC Complex

Stay at same weight for whole EMOM

Take time to build up to your weight prior to start of EMOM

Dead Weight (Time)

5 Rounds for Time:

Rx+:

20 GHDs

10 Front Rack Lunge Steps 135/95#

5 Hang Squat Cleans 135/95#

5-4-3-2-1 Rope Climbs

Rx:

20 Sit-ups

10 Front Rack Lunge Steps 115/80#

5 Hang Squat Cleans 115/80#

5-4-3-2-1 Rope Climbs

Fitness:

20 Sit-ups

10 Front Rack Lunge Steps 95/65#

5 Hang Squat Cleans 95/65#

3 Floor to Standing Rope Pulls
*For Rx and Rx+, rope climbs go down by one rep each round

Accessory Work (optional)

3 mile Recovery ECHO Bike Ride