CrossFit Wreckage – CrossFit Scar (Partner WOD) (AMRAP – Rounds and Reps) 35 min AMRAP: Rx+: 30/27/24 Calorie Machine (MM/mixed/FF) 25 BJO (no touch) 24″/20″ 20 Parallette Push-ups 15 DB Hang Snatches (do not have to alternate) 70/50# 10 Burpee C2B Pull-ups Rx: 30/27/24 Calorie Machine (MM/Mixed/FF) 25 BJO 24″/20″ 20 Parallette Push-ups 15 DB Hang Snatches (do not have to alternate) 50/35# 10 Burpee Pull-ups Fitness: 30/27/24 Calorie Machine (MM/Mixed/FF) 25 Step Ups 20″ 20 Parallette Push-ups 15 DB Hang Snatches (do not have to alternate) 50/35# 10 Burpee Jumping Pull-ups Accessory Work (optional) 5 rounds for Quality: 10 DB Bench (each arm, holding the other one up as you alternate) 8 Bent over DB Rows (each arm) 6 Strict Pull-ups (use band if needed)Read more

CrossFit Wreckage – CrossFit Scar (Partner WOD) (AMRAP – Rounds and Reps) 35 min AMRAP: Rx+: 30/24 Calorie Machine 25 BJO (no touch) 24″/20″ 20 Parallette Push-ups 15 DB Hang Snatches (do not have to alternate) 70/50# 10 Burpee C2B Pull-ups Rx: 30/24 Calorie Machine 25 BJO 24″/20″ 20 Parallette Push-ups 15 DB Hang Snatches (do not have to alternate) 50/35# 10 Burpee Pull-ups Fitness: 30/24 Calorie Machine 25 Step Ups 20″ 20 Parallette Push-ups 15 DB Hang Snatches (do not have to alternate) 50/35# 10 Burpee Jumping Pull-ups Accessory Work (optional) 5 rounds for Quality: 10 DB Bench (each arm, holding the other one up as you alternate) 8 Bent over DB Rows (each arm) 6 Strict Pull-ups (use band if needed)Read more

CrossFit Wreckage – CrossFit Scar (No Measure) AMRAP 35 min: 30/24 Calorie Machine 25 BJO (no touch) 24″/20″ 20 Parallette Push-ups 15 DB Hang Snatches (no ALT) 10 Burpee Pull-upsRead more

CrossFit Wreckage – CrossFit Back Squat (7×3 @ 80-85% of 1RM Back Squat) *Take ample sets to build up to that 80-85% *Start official first set of 3 when you get to your % Mufasa (Time) For Time: Rx+: 20 Front Squats 135/95# 20 Lateral Bar Burpees 20 Push Presses 135/95# 20 Lateral Bar Burpees 20 Thrusters 135/95# Rx: 20 Front Squats 115/80# 20 Lateral Bar Burpees 20 Push Presses 115/80# 20 Lateral Bar Burpees 20 Thrusters 115/80# Fitness: 20 Front Squats 95/65# 20 Lateral Bar Burpees 20 Push Presses 95/65# 20 Lateral Bar Burpees 20 Thrusters 95/65#Goal/Stimulus: 10-15 minute range Smooth burpees, 2-4 sets on FS and PP, Gut out the thrusters Accessory Work (optional) 3 rounds for Quality: 100m Double KB Overhead Carry 50m Double KB Front Rack Lunge 25m HSW or 30 second HS HoldRead more

CrossFit Wreckage – CrossFit Mufassa (No Measure) 3, 5 min AMRAPs:Read more