CrossFit Wreckage – CrossFit

Front Squat (3-3-3-3-3-3 (6 sets of 3 reps) )

*First official set of 3 starts when you get to 50% of 1 RM

*Build across each set, until you get to your heaviest set of 3 reps for the day

*Can do more than 6 sets if needed but must do at least 6 sets

OwRap (3 Rounds for reps)

3, 5 minute AMRAPs with 2 min REST between each

Rx+:

5 min AMRAP

10 OHS 95/65

10 Pull-ups

-rest 2min-

5 min AMRAP

8 Front Squats 115/75

8 C2B

-rest 2 min-

5 min AMRAP

6 Back Squats 135/95

6 BMU

Rx:

5 min AMRAP

10 OHS 75/55

9 Pull-ups

-rest 2min-

5 min AMRAP

8 Front Squats 95/65

6 C2B

-rest 2 min-

5 min AMRAP

6 Back Squats 115/75

3 BMU

Fitness:

5 min AMRAP

10 OHS 45/35

9 Ring Rows

-rest 2min-

5 min AMRAP

8 Front Squats 75/55

6 Banded Pull-ups

-rest 2 min-

5 min AMRAP

6 Back Squats 95/65

3 Pull-ups

Accessory Work (optional)

EMOM 10 Min

1- 45 sec row/ski/bike

2- Max sustainable HSPU or SHSPU