CrossFit Wreckage – CrossFit

Snatch (8 minute EMOM performing 2 reps every minute
(Shoot for 80-90% of 1RM))

*Can be Power or Squat

*Must log lightest weight used if you build during EMOM

Hop, Skip and a Jump (AMRAP – Rounds and Reps)

15 min AMRAP:

Rx+:

25 Double Unders

10 C2B Pull-ups

10 Alternating DB Snatches 70/50#

Rx:

25 Double Unders

10 Pull-ups

10 Alternating DB Snatches 50#/35#

Fitness:

25 Single Unders

10 Ring Rows or Banded Pull-ups

10 Alternating DB Snatches 35#/20#

Accessory Work (optional)

Bike Intervals:

Level 1:

5 rounds of:

20/15 calorie SPRINT

1 min REST between efforts

Level 2:

10 rounds of:

20/15 calorie SPRINT

1 min REST between efforts