WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Hang Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 800m Row 3 Rope Climbs 20 Strict Shoulder Press 95/65 20 Box Jumps 24/20 3 Rope Climbs 25 Push Press 95/65 25 Box Jumps 24/20 3 Rope Climbs 30 Push Jerks 95/65 30 Box Jumps 24/20
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CrossFit Wreckage – CrossFit View Public Whiteboard Max Distance Handstand Walk (Distance) Max Distance Handstand Walk**Work on HSPU’s if you can’t HS Walk** Metcon (AMRAP – Rounds and Reps) 21 Min. AMRAP 18 Double Unders 15 Hand Release Push-ups 12 Deadlifts 135/95 9 Bar Facing Burpees 6 Snatches 135/95 3 Bar Muscle-ups
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CrossFit Wreckage – CrossFit View Public Whiteboard Push Jerk (2-2-2-2-2-2) Metcon (Time) 800m Ski Erg -Directly Into- 5 Rounds 15 Sit-ups 10 HSPU’s 5 Squat Cleans 185/125
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CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (2-2-2-2-2-2) Metcon (AMRAP – Reps) TABATA! Bike (Calories) Wall Balls 20/14 Toes to Bar Alt. DB Snatch 50/35**Movements can be done in any order**
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CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m**Women’s RX = 35#KB** Matt 16 (Time) For Time: 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses, 135# Run 800m 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses, 135# Run 800m 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses, 135#In honor of U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013To learn more about Matt 16 click here**Women’s RX = 185#DL, 125#PC, 95#PP**
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