CrossFit Wreckage – CrossFit

Mobamba (3 Rounds for calories)

Rx+:

12 min AMRAP:

4 rounds each (you go/I go)

10 Single DB Hang Clean and Jerks 70/50#

10 Box Jump Completely Overs 24/20″

-THEN-

-Max Calorie Bike in time remaining-

-Rest 2 min-

12 min AMRAP:

4 rounds each (you go/I go):

8 Double DB Bench Press 70/50#

8 Ring Dips

-THEN-

-Max Calorie Ski in time remaining-

-Rest 2 min-

12 min AMRAP:

4 rounds each (you go/I go):

6 Double KB Hang Snatches 53/35#

6 Strict HSPU

-THEN-

-Max Calorie Row in time remaining-

Rx:

12 min AMRAP:

4 rounds each (you go/I go)

10 Single DB Hang Clean and Jerks 50/35#

10 Box Jump Overs 24/20″

-THEN-

-Max Calorie Bike in time remaining-

-Rest 2 min-

12 min AMRAP:

4 rounds each (you go/I go):

8 Double DB Bench Press 50/35#

8 Ring Dips

-THEN-

-Max Calorie Ski in time remaining-

-Rest 2 min-

12 min AMRAP:

4 rounds each (you go/I go):

6 Double KB Hang Snatches 35/26#

6 HSPU

-THEN-

-Max Calorie Row in time remaining-

Fitness:

12 min AMRAP:

4 rounds each (you go/I go)

10 Single DB Hang Clean and Jerks 35/20#

10 Box Step Overs 20″

-THEN-

-Max Calorie Bike in time remaining-

-Rest 2 min-

12 min AMRAP:

4 rounds each (you go/I go):

8 Double DB Bench Press 35/20#s

8 Box Dips

-THEN-

-Max Calorie Ski in time remaining-

-Rest 2 min-

12 min AMRAP:

4 rounds each (you go/I go):

6 Double KB Hang Snatches 26/18#s

6 Inverted Box Push ups or KB/DB strict press

-THEN-

-Max Calorie Row in time remaining-
*only one partner works at a time

*Score is Calories on each machine

Accessory Work (optional)

4 Rounds for Quality:

10 Single Leg Deadlifts (each side) with DB

10 Goblet Squats with 3 sec pause at bottom

10 Russian KB Swings