CrossFit Wreckage – CrossFit

Back Squat (7×3 @ 80-85% of 1RM Back Squat)

*Take ample sets to build up to that 80-85%

*Start official first set of 3 when you get to your %

Mufasa (Time)

For Time:

Rx+:

20 Front Squats 135/95#

20 Lateral Bar Burpees

20 Push Presses 135/95#

20 Lateral Bar Burpees

20 Thrusters 135/95#

Rx:

20 Front Squats 115/80#

20 Lateral Bar Burpees

20 Push Presses 115/80#

20 Lateral Bar Burpees

20 Thrusters 115/80#

Fitness:

20 Front Squats 95/65#

20 Lateral Bar Burpees

20 Push Presses 95/65#

20 Lateral Bar Burpees

20 Thrusters 95/65#
Goal/Stimulus:

10-15 minute range

Smooth burpees, 2-4 sets on FS and PP, Gut out the thrusters

Accessory Work (optional)

3 rounds for Quality:

100m Double KB Overhead Carry

50m Double KB Front Rack Lunge

25m HSW or 30 second HS Hold