WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Hang Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Fore! (AMRAP – Reps) In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees Log total reps**Women’s RX = 95#C&J**
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CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (2-2-2-2-2-2) Metcon (AMRAP – Reps) Barbell TABATA! RX Barbell Weight is half of your bodyweight -Deadlifts -Hang Power Cleans -Back Squats -Shoulder to Overheads**Movements can be done in any order**
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CrossFit Wreckage – CrossFit View Public Whiteboard Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight)In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more about Zeus click here**Back Squats CAN be taken from the rack**
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CrossFit Wreckage – CrossFit View Public Whiteboard Squat Clean (6 Min. EMOM, 2 Reps EM) Metcon (Time) 800m Ski Erg -Directly Into- 21-15-9 Hang Power Snatch 95/65 T2B Hang Clean & Jerk 95/65 Knees to Elbows
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CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (5-5-5-5) Metcon (Time) 5 Rounds: 16 Sit-ups 8 KB Swings 70/53 4 Clusters 145/100 2 Rope Climbs**A cluster is a squat clean thruster**
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