CrossFit Wreckage – CrossFit

Bench Press (5 x 5 at 70-75% of 1RM Bench Press
*Superset each round with a MAX set of UNBROKEN STRICT Pull-ups (use band if needed))

*Perform Strict Pull-ups during your rest between each set of Bench Press

The Tortoise and The Hare (Time)

Every 4 min x 6 rounds:

Fitness Option:

12 Pull-ups

14 KB Swings 53#/35#

200 meter run

Rx Option:

12 Pull-ups

21 KB Swings 53#/35#

400 meter run

Rx+ Option:

8 BMU

21 KB Swings 53#/35#

400 meter run

*Score is SLOWEST Round

*Can sub run for 500 m row/ski or .75 mile bike and still click Rx
*Scale appropriately so that you can consistently get the work done each round in under 4 min

*Scaling Examples: drop the 400m to 200m, or drop the number of pull-ups or KB swings to a # you can maintain

*Pacing will be key