CrossFit Wreckage – CrossFit

The Gauntlet (Partner WOD) (3 Rounds for reps)

Rx+:

Part 1- 15 Min AMRAP

150 GHDs (split, while other partner performs Double KB Front Rack Hold (53s/35s))

15 Rope Climbs

Max Calorie Machine in remaining time while other partner performs Double KB Front Rack Hold (53s/35s)

Rest 2 min

Part 2- 15 Min AMRAP

100 Double Unders (together)

90 Wall-Balls 20/14#

100 Double Unders (together)

60 Burpee Box Jump Overs (24/20”)

100 Double Unders (together)

Max Sandbag over shoulder in time remaining (150/100#)

Rest 2 min

Part 3- 15 Min AMRAP

6 rounds total of:

Athlete 1: 15 OH Squats 115/80#

Athlete 2: 15/12 Calorie Machine

(Both partners working at same time (1 on machine, 1 on barbell and switch when done with movement, so each will do 3 rounds)

Max Strict HSPU in time remaining

Rx:

Part 1- 15 Min AMRAP

150 Sit-ups (split, while other partner performs Double KB Front Rack Hold (35s/26s))

12 Rope Climbs

Max Calorie Machine in remaining time while other partner performs Double KB Front Rack Hold (35s/26s)

Rest 2 min

Part 2- 15 Min AMRAP

100 Double Unders (split)

90 Wall-Balls 20/14#

100 Double Unders (split)

60 Burpee Box Jump Overs (24/20”)

100 Double Unders (split)

Max Sandbag over shoulder in time remaining (150/100#)

Rest 2 min

Part 3- 15 Min AMRAP

6 rounds total of:

Athlete 1: 15 OH Squats 95/65#

Athlete 2: 15/12 Calorie Machine

(Both partners working at same time (1 on machine, 1 on barbell and switch when done with movement, so each will do 3 rounds)

Max HSPU in time remaining

Fitness:

Part 1- 15 Min AMRAP

150 Sit-ups (split, while other partner performs Double KB Front Rack Hold (35s/26s))

30 Floor to Standing Rope Pulls

Max Calorie Machine in remaining time while other partner performs Double KB Front Rack Hold (35s/26s)

Rest 2 min

Part 2- 15 Min AMRAP

150 Single Unders (split)

80 Wall-Balls 20/14#

150 Single Unders (split)

40 Burpee Box Step Overs (20”)

150 Single Unders (split)

Max Slamball over shoulder in time remaining (30/20#)

Rest 2 min

Part 3- 15 Min AMRAP

6 rounds total of:

Athlete 1: 15 Front Squats 75/55#

Athlete 2: 12/9 Calorie Machine

(Both partners working at same time (1 on machine, 1 on barbell and switch when done with movement, so each will do 3 rounds)

Max Strict Seated DB press (35s/20s#) in time remaining