WOD

CrossFit Wreckage – CrossFit Pay Him (No Measure) 30/25 Calorie Machine 12 Bar Facing Burpees 8 Burpee Pull-ups (Strict) 40-30-20 Calorie Machine 30-20-10 Lateral Bar Burpees 20-10-5 Power Snatches 115/80#
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CrossFit Wreckage – CrossFit Pay Him (No Measure) Burpee Box Get Overs
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CrossFit Wreckage – CrossFit Pay Him (No Measure) Every 5 min
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CrossFit Wreckage – CrossFit Squat Clean + Hang Squat Clean (Weight) Must be TNGEMOM for 8 minutes perform 1 SC+ 1 HSC Complex Stay at same weight for whole EMOM Take time to build up to your weight prior to start of EMOM Dead Weight (Time) 5 Rounds for Time: Rx+: 20 GHDs 10 Front Rack Lunge Steps 135/95# 5 Hang Squat Cleans 135/95# 5-4-3-2-1 Rope Climbs Rx: 20 Sit-ups 10 Front Rack Lunge Steps 115/80# 5 Hang Squat Cleans 115/80# 5-4-3-2-1 Rope Climbs Fitness: 20 Sit-ups 10 Front Rack Lunge Steps 95/65# 5 Hang Squat Cleans 95/65# 3 Floor to Standing Rope Pulls*For Rx and Rx+, rope climbs go down by one rep each round Accessory Work (optional) 3 mile Recovery ECHO Bike Ride
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CrossFit Wreckage – CrossFit Squat Clean + Hang Squat Clean (Weight) Must be TNGEMOM for 8 minutes perform 1 SC+ 1 HSC Complex Stay at same weight for whole EMOM Take time to build up to your weight prior to start of EMOM Dead Weight (Time) 5 Rounds for Time: Rx+: 20 GHDs 10 Front Rack Lunge Steps 135/95# 5 Hang Squat Cleans 135/95# 5-4-3-2-1 Rope Climbs Rx: 20 Sit-ups 10 Front Rack Lunge Steps 115/80# 5 Hang Squat Cleans 115/80# 5-4-3-2-1 Rope Climbs Fitness: 20 Sit-ups 10 Front Rack Lunge Steps 95/65# 5 Hang Squat Cleans 95/65# 3 Floor to Standing Rope Pulls*For Rx and Rx+, rope climbs go down by one rep each round
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