CrossFit Wreckage – CrossFit

Paused Front Squat (3-3-3-3-3-3
Pause 3 seconds (Mississippi) at bottom of each Squat
Build in weight across sets)

Marco (Time)

3 Rounds for Time

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters (135/95 lb)
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Intermediate Option:

3 rounds of:

14 Pull-Ups

10 HSPU

9 Thrusters 115/75#

Beginner Option:

3 rounds of:

21 Banded Pull-ups or ring rows

15 Box Inverted Push ups or Dual DB shoulder press

9 Thrusters 95/65#