CrossFit Wreckage – CrossFit

Hook and Ladder (Time)

5 rounds for time, with Snatch weight increasing each round:

Rx+:

10 Snatches

15 T2B

95/65, 115/75, 135/95, 155/105, 185/125

Rx:

10 Snatches

10 T2B

75/55, 95/65, 115/75, 135/95, 155/105

Fitness:

10 Snatches

10 Hanging Knee Raises or Toes close to bar

45/35, 75/55, 95/65, 115/75, 135/95
*Snatches can be Power or Squat

*Do not drop empty or light weighted barbells (10s, 15s) from overhead

Lactic Acid (4 Rounds for calories)

4 x 4 min AMRAPs with 2 min rest between each

Rx+:

20 GHDs

20 Wall Balls 20/14#

20 DB Hang Clean and Jerks 70#/50#

Max cal machine in time remaining

Rx:

20 GHDs

20 Wall Balls 20/14#

20 DB Hang Clean and Jerks 50#/35#

Max cal machine in time remaining

Fitness:

20 Sit-ups

15 Wall Balls 20/14#

20 DB Hang Clean and Jerks 35#/20#

Max cal machine in time remaining