WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Dips (3-3-3-3-3) Weighted Bar Dips**If you can’t do dips take this time to work on ring dips** Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest**Women’s RX = 14#WB, 55#Barbell**
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CrossFit Wreckage – CrossFit View Public Whiteboard Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) Toes to bar
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CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (5-5-5-5) Metcon (Time) 1000m Ski Erg 50 Bar Facing Burpees 25 Squat Cleans 155/105
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CrossFit Wreckage – CrossFit View Public Whiteboard Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click here**Women’s RX = 95#Front Squats**
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CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (4-4-4-4) Metcon (Time) 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit-ups 25-20-15-10-5 Hang Power Snatches 75/55**So R1 = 100 DU’s, 50 SU’s, 25 HS. R2 = 80 DU’s, 40 SU’s, 20 HS….etc…**
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