CrossFit Wreckage – CrossFit

Clean (8 min EMOM
Every minute perform 3 Cleans (Power or Squat))

*Shoot for 80-90% of 1RM

*Stay at same weight throughout EMOM

*If you build, log lowest weight lifted

Age Group Semifinal Event 3 (Time)

3-6-9-12 reps of:

Rx+:

Front Squats 185/125#

Ring Muscle Ups

Rx:

Front Squats 155/105#

Bar Muscle Ups

Fitness:

Front Squats 135/95#

Pull-ups
*15 minute Time Cap

Accessory Work (optional)

Accumulate 2 min of an L-Sit or close to L-Sit

Accumulate 3 min of a weighted hip Extension on GHD (25#/15#)

Accumulate 4 min of a Sandbag Hold (bear hug style) (150/100#)

*Can break it up but must complete one movement before moving on to next