CrossFit Wreckage – CrossFit

Front Squat (6 sets of 3 reps @ 75-85% of 1 RM Front Squat
-then perform-
1 set of MAX rep Back Squats @ that same weight

*Log how many reps of BS you got and comment % weight you used )

A Boy Named Sue (Time)

3 Rounds for time of:

10 C2B Pull-ups

20 HSPU

30 Sit-ups

40 Wallballs

Rx+: BMU, 6”/3” deficit HSPU, GHDs

*25 min time cap
*Goal/Stimulus: sub 20 min

*bigger sets of HSPU and WB mean perform smarter sets and trying to recover on sit ups

Accessory Work (optional)

3 rounds for quality:

15 dumbbell bench

12 dumbbell supinated bicep curls

9 ring dips (use band if needed)

6 strict pull-ups (use band if needed)