CrossFit Wreckage – CrossFit
**Shamrock Partner WOD begins at 10am**
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**
Metcon (Time)
Shamrock PARTNER WOD
17 Min. AMRAP (One partner working at a time)
17 Burpees
17 Front Squats 115/75
17 Deadlifts 115/75
100′ Partner Wheel Barrow (50′ Each)