CrossFit Wreckage – CrossFit

Push Press (5-4-3-3-2-2-2…use this rep scheme to build to a HEAVY and SOLID double for the day)

*ONE DIP and then Drive Barbell Overhead

*No re-dip allowed

Sonic Boom (6 Rounds for reps)

6, 4 min AMRAPs…rest 1:30 min Between each

Rx+:

25 Wall Balls (20/14#)

20 ft Single Arm Overhead DB Lunges (20 ft down/20 ft back) (70/50#)

15 Box Clear Overs (24/20”)

-then in time remaining-

ODD AMRAPS: Max Strict HSPU

EVEN AMRAPS: Max Alternating DB Snatches (70/50#)

Rx:

20 Wall Balls (20/14#)

20 ft Single Arm Overhead DB Lunges (20 ft down/20 ft back) (50/35#)

15 Box Jump Overs (24/20”)

-then in time remaining-

ODD AMRAPS: Max HSPU

EVEN AMRAPS: Max Alternating DB Snatches (50/35#)

Fitness:

15 Wall Balls (20/14#)

20 ft Single Arm Overhead DB Lunges (20 ft down/20 ft back) (35/20#)

15 Box Step Overs (20”)

-then in time remaining-

ODD AMRAPS: Max Double DB Strict Press or Inverted Box HSPU

EVEN AMRAPS: Max Alternating DB Snatches (35/20#)
*Goal is to stay Consistent and not drop off too much with the number of Max rep HSPU Variation and Alt DB snatches you are getting

*Ideally have at least 45 sec to 1 min to do the Max rep movement