CrossFit Wreckage – CrossFit View Public Whiteboard 1 Rep Macho Man (1RM) -Power Clean -Front Squat -Jerk **Bar Can’t be dropped until after the jerk.****Jerk can power or split** Metcon (Time) 1 Mile Bike 2 Minute Hang From Rig 20 HSPU’s 2 Minute Plate Hold Overhead 45/25 30 Box Jump Overs 30/24 2 Minute Plank Hold 40 Plate Ground to Overhead 45/25**Holds do not have to be unbroken, just add up to 2 minutes** **Only 1 edge of plate has to touch the ground on the plate G2O’s**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (3-3-3-3-3) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles**This is completed rounds ONLY**Read more

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Joe (Time) 10 Rounds for time of: 10 Thrusters, 95# / 65# 10 Bar Facing Burpees 10 Pull-Ups 57 Double-Unders The Lyon (Time) 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Post time for each round to comments.To learn more about The Lyon click here**Women’s RX = 110#Bar** **Rest is mandatory & included in total time**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (4-4-4-4) Metcon (Time) 3 Rounds .50 Mile Bike 10 Single Arm DB Hang Clean & Jerks 50/35 -1 Minute REST- 3 Rounds 10 SDHP’s 75/55 10 Weighted Step-ups on 20″ Box 75/55 -1 Minute REST- 3 Rounds 10 Hang Power Cleans 95/65 10 Overhead Lunges 95/65**Bar can be held in any position for step-ups, rest in mandatory & included in total time**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (2-2-2-2-2-2) Metcon (AMRAP – Reps) 15 Min. AMRAP 60 Calorie Ski 50 DB Bench Press 50’s/35’s 40 Pistols 30 KB Swings 70/53 20 HSPU’s 10 Ring Muscle-upsRead more