CrossFit Wreckage – CrossFit

**Choose your WOD….or do both**

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Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents
**Women’s RX = 53#KB, 20#DB’s, 14#WB**

**2 DB’s for Hang squat cleans**

The Lyon (Time)

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
To learn more about The Lyon click here
**Women’s RX = 110#Bar**

**Rest is Mandatory & Included in total time**

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