WOD - 01/05/2021

12th State CrossFit – CrossFit

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Gymnastics

Metcon (2 Rounds for reps)

Toes to Bar

EMOM 10:

Comp:

Min 1. 10 – 12 Toes to Bar

Min 2. 20 Shoulder Taps

Sport:

Toes to Bar

EMOM 10:

Min 1. 8 – 10 Toes to Bar

Min 2. 20 – 30s HS Hold

Rd 1 = total number of TtB

Rd 2 = number of taps or minutes on the wall

Fitness

Metcon (Weight)

EMOM 10

Min 1. 10 – 15 Cal Machine

MIn 2. 5 KB Deadlifts + 5 KB Cleans + 5 KB Jerks

* 2 kB for all 3 movements

Metcon

Metcon (AMRAP – Reps)

AMRAP 6

3 DB THRUSTERS

3 BURPEES

3 PULL UPS

6/6/6, 9/9/9, 12/12/12, 15/15/15

C. (50/35)

S. (35/20)

F. (Jumping Pull Ups)

Rest 3

Metcon (Time)

@ 9 Min Mark

Work Backwards from where you ended on 6 Min AMRAP

15 Min Cap

Home WOD

Metcon (Time)

AMRAP 6

3 DB Thrusters Right Arm

3 DB Thrusters Left Arm

3 Burpees

6/6/6, 9/9/9, 12/12/12, 15/15/15

Rest 3

Work Back

15 Min Cap

Record total time. Comment where you ended in 6 Min