CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (3-3-2-2-1-1) **If you can’t do weighted, do negatives, or take this time to work on pull-ups** Metcon (Time) 1 Mile Bike -Directly Into- 21 Hang Power Cleans 115/75 21 Sit-ups 21 Front Rack Lunges 115/75 21 Sit-ups 21 Shoulder to Overhead 115/75 – 1 Minute REST- 14 Hang Power Cleans 135/95 14 Sit-ups 14 Front Rack Lunges 135/95 14 Sit-ups 14 Shoulder to Overhead 135/95 -1 Minute REST- 7 Hang Power Cleans 155/105 7 Sit-ups 7 Front Rack Lunges 155/105 7 Sit-ups 7 Shoulder to Overhead 155/105**Rest periods are mandatory & included in total time**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (4-4-4-4) Metcon (Time) 21-15-9 Rower (Calories) Wall Balls 20/14 -1 Minute REST- 21-15-9 Toes to Bar KB Swings 53/35 – 1 Minute REST- 21-15-9 Burpees Slam Balls 30/20**Rest periods are mandatory & included in total time**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (2-2-2-2-2-2) Metcon (Time) 50 Calorie Ski Erg 30 Snatches 75/55 30 Box Jumps 24/20 20 Snatches 95/65 20 Box Jumps 30/24 10 Snatches 135/95 10 Box Jumps 36/30Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Clean and Jerk (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 28 Double Unders 14 Single Arm DB Push Press 50/35 ( 7 each arm ) 7 Deadlifts 225/155Read more

CrossFit Wreckage – CrossFit **Happy Memorial Day** View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more