CrossFit Wreckage – CrossFit Deadlift (4-4-4-4) Metcon (AMRAP – Reps) 5 Min. AMRAP 20 KB Swings 53/35 10 Burpees – 1 Min. Rest – 5 Min. AMRAP 20 Hang Power Snatches 75/55 10 Lateral Bar Hop Burpees – 1 Min. REST – 5 Min. AMRAP 20 Single Arm DB Hang C&J 50/35 10 Bar Facing BurpeesRead more

CrossFit Wreckage – CrossFit Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 21-15-9 Calorie Bike Hand Release Push-up -1 Minute Rest- 15-12-9 Deadlifts 225/155 HSPU’s -1 Minute Rest- 12-9-6 SDHP’s 135/95 Ring Dips**Rest is mandatory & included in total time**Read more

CrossFit Wreckage – CrossFit Endurance WOD Wednesday (Time) 100 Air Squats 75/60 Calorie Machine 50 Slam Balls 30/20 25 Burpee Box Get Overs 48″ 25 Burpee Strict Pull-ups 50 Slam Balls 30/20 75/60 Calorie Machine 100 Sit-ups **40 Min. Time CAP****Can equal the calories however you want on the machines** **Burpee Pull-ups can be done before box overs as well**Read more

CrossFit Wreckage – CrossFit Split Jerk (2-2-2-1-1-1) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 10 Toes to Bar 5 Box Jumps 30/24 1 Clean & Jerk Complex 135/95 **RX + = 36/30Box, 155/105 Bar** **C&J Complex = 2 touch & go power cleans, 2 jerks (Bar can’t be dropped until after 2nd jerk)**Read more

CrossFit Wreckage – CrossFit Overhead Squat (3-3-2-2-1-1) CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capRead more