WOD

CrossFit Wreckage – CrossFit **Choose your Benchmark WOD** View Public Whiteboard Hang Clean (6 Min. EMOM, 2 Reps EM) **Power or Squat** Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Marco (Time) 3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters, 135#In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.To learn more about Marco click here**Women’s RX = 95#Thrusters**
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CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (2-2-2-2-2-2) Metcon (Time) 1000m Ski Erg -Directly Into- 10-9-8-7-6-5-4-3-2-1 SDHP’s 115/75 Bar Facing Burpees
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CrossFit Wreckage – CrossFit View Public Whiteboard Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010To learn more about Bull click here**Women’s RX = 95#OHS**
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CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (3-3-2-2-1-1) Metcon (Time) 1.5 Mile Bike 30 KB Swings 70/53 -Directly Into- 6 Rounds 100m Sprint 10 Alt. DB Snatches 50/35 10 Step-ups on 20″Box w/ DB 50/35**DB can be held in any position for step-ups**
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CrossFit Wreckage – CrossFit View Public Whiteboard 2X2 Complex (1RM) 2 Touch & Go Cleans (from ground) 2 Hang Cleans**Power or squat, bar can’t be dropped until after the 2nd hang clean** Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 500m Ski Buy In Then AMRAP: 6 Shoulder to Overheads 135/95 4 SDHP’s 135/95 2 Rope Climbs**Ski counts against time, but not towards rounds and reps**
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