WOD - 01/12/2021

12th State CrossFit – CrossFit

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Gymnastics

Metcon (AMRAP – Reps)

Comp:

EMOM 10:

MIn 1. 5 – 15 HSPU

Min 2. 45s Bar Hang

* Attempt max strict into kipping

Sport:

EMOM 10:

MIn 1. HSPU Practice

Min 2. 30s Bar Hang

* Choose a number that can be done unbroken for each set

Record number of HSPU

Fitness

Metcon (5 Rounds for reps)

E2MOM x 5

150/200 M Row or 300/400 Bike

10 Renegade Rows

Max Straight Leg Raises On Floor

* Hold DBs over chest

* Record # of Straight Leg Raises

Metcon

Metcon (AMRAP – Reps)

AMRAP 6

4 DB Step Ups (2 Dbs)

4 Burpees Over DBs

8 Alt DB Snatch

6/6/12, 8/8/16, 10/10/20

Rest 3

C. (50/35)

S. (35/20)

F. (DBs of Choice)

Metcon (Time)

@ 9 Min Mark

Work Back from where you ended at 6 Min AMRAP

15 Min Cap

Home WOD

Metcon (Time)

AMRAP 6

4 DB Step Ups (1 DB)

4 Burpees Over DBs

8 Alt DB Snatch

6/6/12, 8/8/16, 10/10/20

Rest 3

Work Back

15 Min Cap

Record total time. Comment where you ended at 6 Min