CrossFit Wreckage – CrossFit

Shoulder Press (10 minute EMOM:
First 4 Minutes = 4 reps at 60% of 1RM
Second 4 Minutes = 3 reps at 70% of 1 RM
Last 2 Minutes = 2 reps at 80%
)

*Try to stay as close to prescribed % as you can

*Remember this is strict press so no dipping/bending knees

*Get head through

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
Intermediate Option:

3 Rounds for Time

20 Burpees

21 Alternating Dumbbell Snatches (35/20 lb)

12 Dumbbell Thrusters (2×35/20 lb)

Beginner Option:

3 Rounds for Time

10 Burpees

12 Alternating Dumbbell Snatches (20/10 lb)

9 Dumbbell Thrusters (2×20/10 lb)