CrossFit Wreckage – CrossFit

Back Squat (Every 2 min x 7 sets
5 reps at 70-80% of 1RM BS )

*Take appropriate time/sets to build to this weight

Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box
*Goal Time is less than <16 minutes
*Row a pace that you can hold and push the pace on the 3rd round

*Deadlift should be done in 1-2 sets

*Stay moving on box jumps

Fitness Option:

3 rounds:

500-m row

12 Deadlifts (½-¾ bodyweight)

21 Box Step Ups (20″)

Accessory Work (optional)

5 Rounds for Quality:

15 Unbroken Double DB Bench Press

10 Strict Pull-ups (use band if needed)

10 Dips (ring, box, bar, etc)