CrossFit Wreckage – CrossFit
**Choose your HERO WOD**
Sher (Time)
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Rep Rounds for Time
Squat Cleans (3/4 Bodyweight)
x 2 Burpee Pull-ups (Dead Hang)
x 3 Double Unders
Time Cap: 1 hour
**Dead Hang = Strict Pull-up**
Gallant (Time)
For Time:
Run 1 Mile with a 20# Medicine Ball
60 Burpee Pull-ups
Run 800m with a 20# Medicine Ball
30 Burpee Pull-ups
Run 400m with a 20# Medicine Ball
15 Burpee Pull-ups
In honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died on January 26, 2012
To learn more about Gallant click here
**Women’s RX = 14# Med Ball**