CrossFit Wreckage – CrossFit

Paused Front Squat (4-4-4-4-4 (5×4)
3 second pause at the bottom (count Mississippi’s)

*increase weight every set of able)

Jelly Legs Part 3 (Time)

21-15-9

Overhead Squats (95/65)

OH Lunges (95/65)

Sit ups

15-12-9

Front Squats (115/85)

Front Rack Lunges (115/85)

Sit ups

12-9-6

Back Squats (135/95)

Back Rack Lunges

Sit ups

Rx+: 115/85, 135/95, 155/105 and GHDs

Accessory Work (optional)

3 sets of:

Parallette L-sit/Tuck hold x :30-:60

Heavy Farmer’s or Suitcase KB Carry x 200 ft