CrossFit Wreckage – CrossFit

Hang Clean (4-4-3-3-2-2-2
Build to a HEAVY Double for the day)

Can be Power or Squat

Black Balsam (5 Rounds for reps)

5, 3 min AMRAPs with 2 min REST between each

Rx+:

1: 50 Double Unders, 21 Bar Facing Burpees, Max Hang Power Cleans (115/85#)

2: 50 DU, 18 BFB, Max HPC (135/95#)

3: 50 DU, 15 BFB, Max HPC (155/105#)

4: 50 DU, 12 BFB, Max HPC (185/125#)

5: 50 DU, 9 BFB, Max HPC (205/145#)

Rx:

1: 50 DU, 18 Bar Facing Burpees, Max Hang Power Cleans (95/65#)

2: 50 DU, 15 BFB, Max HPC (115/85#)

3: 50 DU, 12 BFB, Max HPC (135/95#)

4: 50 DU, 9 BFB, Max HPC (155/105#)

5: 50 DU, 6 BFB, Max HPC (185/125#)

Fitness:

1: 50 SU, 15 BFB (step over), Max HPC (45/35#)

2: 50 SU, 12 BFB (step over), Max HPC (75/55#)

3: 50 SU, 9 BFB (step over), Max HPC (95/65#)

4: 50 SU, 6 BFB (step over), Max HPC (115/85#)

5: 50 SU, 3 BFB (step over), Max HPC (135/95#)
Goals:

Have time for PC every single round

If you are not getting through the burpees, then scale the number down