CrossFit Wreckage – CrossFit Metcon (6 Rounds for reps) 5, 3 minute AMRAPs Rest 1:30 min between each Rx+: 30 Air Squats 20 Pushups 10 Single Arm Devils Presses 70#/50# Max Calorie Machine in remaining time Rx: 30 Air Squats 20 Pushups 10 Single Arm Devils Presses 50#/35# Max Calorie Machine in remaining time Fitness: 20 Air Squats 15 Knee or Inclined Pushups 10 Single Arm Devils Presses 35#/20# Max Calorie Mavhine in remaining time*must stick to whatever machine you choose, No switchingRead more

CrossFit Wreckage – CrossFit Metcon (6 Rounds for reps) 6, 2 minute AMRAPs Rest 2 min between each Rx+: 30 Air Squats 20 Pushups 10 Chest 2 Bar Pull-ups Max Squat Snatches (135/95#) in remaining time Rx: 25 Air Squats 15 Pushups 10 Pull-ups Max Squat Snatches (95/65#) in remaining time Fitness: 25 Air Squats 10 Pushups 10 Ring Rows or Banded Pull-ups Max Squat Snatches (75/55#) in remaining timeRead more

CrossFit Wreckage – CrossFit Metcon (No Measure) 4 x 4 min AMRAPs with 2 min rest between each Rx+: 20 Cal 15 SB 10 Front Squats Max BJO Max MU alternating minutes Rx: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 50#/35# Max cal machine in time remaining Fitness: 20 Sit-ups 15 Wall Balls 20/14# 20 DB Hang Clean and Jerks 35#/20# Max cal machine in time remainingRead more

CrossFit Wreckage – CrossFit Short and Sweet (Time) 3 rounds for time: Rx+: 21 Front Squats 155/105 21 T2B or toes to rings 21 Bar Facing Burpees Rx: 21 Front Squats 135/95 21 T2B or toes to rings 21 Bar Facing Burpees Fitness: 21 Front Squats 95/65 21 Hanging Knee Raises 21 Bar Facing Burpees (can step over) Metcon (No Measure) 4 x 4 min AMRAPs with 2 min rest between each Rx+: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 70#/50# Max cal machine in time remaining Rx: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 50#/35# Max cal machine in time remaining Fitness: 20 Sit-ups 15 Wall Balls 20/14# 20 DB Hang Clean and Jerks 35#/20# Max cal machine in time remainingRead more

CrossFit Wreckage – CrossFit Metcon (No Measure) 5 rounds for time, with Snatch weight increasing each round: Rx+: 10 Snatches 15 T2B 95/65, 115/75, 135/95, 155/105, 185/125 Rx: 10 Snatches 10 T2B 75/55, 95/65, 115/75, 135/95, 155/105 Fitness: 10 Snatches 10 Hanging Knee Raises or Toes close to bar 45/35, 75/55, 95/65, 115/75, 135/95Snatches can be Power or Squat *Do not drop empty or light weighted barbells (10s, 15s) from overhead Metcon (No Measure) 4 x 4 min AMRAPs with 2 min rest between each Rx+: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 70#/50# Max cal machine in time remaining Rx: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 50#/35# Max cal machine in time remaining Fitness: 20 Sit-ups 15 Wall Balls 20/14# 20 DB Hang Clean and Jerks 35#/20# Max cal machine in time remainingRead more