WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Saman (Time) 8 Rounds for Time: 13 Deadlifts (185lb/125lb) 17 Wall Balls (20lb/14lb) 400m runSaman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his return dive. 13 deadlifts for the number of people Saman gave his life for. 17 wall balls for the number of days the boys were trapped under ground. 8 X 400m for the 3.2km the boys were into the cave
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CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) Metcon (Time) 3 Rounds: 100m KB Farmer’s Carry 53’s/35’s 75 Double Unders -1 Minute Rest- 3 Rounds 10 Power Snatches 135/95 7 Bar Muscle Ups**Rest is mandatory & included in total time**
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CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (2-2-2-2-2-2) Metcon (Time) 50 DB Bench Press 50’s/35’s 3 Rope Climbs 25 Front Squats 135/95 3 Rope Climbs 25 HSPU’s 3 Rope Climbs 50 KB Swings 53/35 RX+ = 155/105 Squats, Strict HSPU’s, Legless Ropes, 70/53 KB
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CrossFit Wreckage – CrossFit View Public Whiteboard Pull-ups (Best Unbroken Set) **If you don’t have pull-ups, take this time to work on them** CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar
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CrossFit Wreckage – CrossFit View Public Whiteboard Clean (1RM) **Power or Squat** Metcon (AMRAP – Reps) In a 5 Min. Window Bike 1 Mile, w/ remaining time: Max Power Cleans 95/65 -REST 1 Minute- In a 5 Min. Window Ski 500m, w/ remaining time: Max Power Cleans 135/95 -REST 1 Minute- In a 5 Min. Window Row 500m, w/ remaining time: Max Power Cleans 185/125**Machine’s don’t count towards score, Power Cleans are the score.**
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