CrossFit Wreckage – CrossFit METCON (AMRAP – Rounds and Reps) 14 min AMRAP: 4 Wall walks 8 C2B Pull-ups 12 SA DB OH Lunge steps 2 Wall Walks 8 Pull-ups 12 SA DB OH Lunge Steps 1 Wall walk 8 Ring Rows or Banded Pull-ups 12 Goblet Lunge Steps METCON (Time) 5 Rounds for time 50 Double Unders 3 Rope Climbs 15 Double DB Box Step Ups (20″)Read more

CrossFit Wreckage – CrossFit Built BEtter (AMRAP – Rounds and Reps) 30 Minute AMRAP: 10 Clean & Jerks 95/65# 10 Bar Facing Burpees 10 Toes 2 Bar 10 Calorie Machine 10 Power Snatches 95/65# 10 Burpee Pull-ups*Score is total rounds and reps completed in the 30 minutesRead more

CrossFit Wreckage – CrossFit Built Better (AMRAP – Rounds and Reps) 30 Minute AMRAP: 10 Clusters 95/65# 10 Bar Facing Burpees 10 Toes 2 Bar 10 Calorie Machine 10 Power Snatches 95/65# 10 Burpee Pull-ups*Score is total rounds and reps completed in the 30 minutesRead more

CrossFit Wreckage – CrossFit Built Better (AMRAP – Rounds and Reps) 30 Minute AMRAP: 10 Clusters 95/65# 10 Bar Facing Burpees 10 Toes 2 Bar 10 Calorie Machine 10 Power Snatches 95/65# 10 Burpee Pull-ups*Score is total rounds and reps completed in the 30 minutesRead more

CrossFit Wreckage – CrossFit Bench Press (10-8-6-4-2-1 Building across sets ) *Start with the set of 10 at between 60-70% of 1RM *Finish with and log your heavy single Burn It Down (5 Rounds for calories) 5, 3 minute AMRAPs Rest 1:30 min between each Rx+: 10 Double DB Bench Press 70#/50#s 15 Double DB Deadlifts 70#/50#s 20 Single DB Goblet Squats 70#/50# Max Calorie Machine in remaining time Rx: 10 Double DB Bench Press 50#/35#s 15 Double DB Deadlifts 50#/35#s 20 Single DB Goblet Squats 50#/35# Max Calorie Machine in remaining time Fitness: 10 Double DB Bench Press 35#/20#s 15 Double DB Deadlifts 35#/20#s 20 Single DB Goblet Squats 35#/20# Max Calorie Machine in remaining time*must stick to whatever machine you choose, No switching *Only one head of Dumbbell must touch ground during dead liftsRead more