CrossFit Wreckage – CrossFit

Back Squat (Slow Tempo Back Squats
5 sets of 5 reps at 60%
5 Sec. tempo on the down, normal tempo on way up.
Rest between sets)

Endurance WOD Wednesday (AMRAP – Reps)

WOD A

In an 8 Minute Window Row 1200m,

w/ remaining time Max Pull-ups

– 2 Minute REST –

WOD B

In an 8 Minute Window Ski 1200m,

w/ remaining time Max Weighted Sit-ups w/ Slam Ball 30/20

– 2 Minute REST –

WOD C

In an 8 Minute Window Bike 2 Miles,

w/ remaining time Max HSPU’s

– 2 Minute REST –

WOD D

In an 8 Minute Window Shuttle Sprints (40 sprints done in 20′ sections, so down and back = 1 rep),

w/ remaining time Max Alt. DB Snatches 50/35

**Score is Pull-ups + Sit-ups + HSPUs + Snatches**

**WODS can be done in any order**