, 01/07/2022 - 12th State Crossfit

WOD - 01/07/2022

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Rounds:

6Ts,6Ys,6 Row+W+Press

10 Band Pull Aparts

5 Band Around the Worlds (Ea. Direction)

Then:

:60 Front Rack Stretch w/ BB or Box

:90 Contract/Relax Banded Rhomboid Stretch (On all 4s)(Ea.Side)

:90 Contract/Relax Banded Internal/External Hip Stretch (1/2 Kneeling)(EL)

Metcon

30 Min Running Clock

0 – 10

18.1

10 – 18

Max Bella Complex

18 – 30

15.5

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

18.1

8 T2B

10 DB Hang Clean and Jerk (5 Each Arm)

14/12 Calorie Row

C/S: As Written

F: DB of Choice, Hanging Knee Raises

Bella Complex

1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk
8 Minutes to Work to a Heavy Complex

* Have starting weight loaded on bar

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
C/S: As Written

F. Thruster Weight of Choice