, 01/13/2021 - 12th State Crossfit

WOD - 01/13/2021

12th State CrossFit – CrossFit

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COMP/SPORT

Back Squat (E3MOM x 5)

C. 3 Pause Squats: Hold 4s at bottom + 2 Squats @ 65% -70% 1 RM

+

5 Broad Jumps

S. Moderate Weight

Fitness

Metcon (3 Rounds for reps)

E5MOM x 3

1k Bike

12 KB Goblet Squat Jumps

12 KB Snatches Each Arm

Max Single Unders

Metcon

Metcon (Time)

Comp:

6 Rounds for Time

6 S2OH (145/100)

12 TTb

18 Wall Balls (20/14)

Sport:

6 Rounds for Time

6 S2OH (115/80)

9 Ttb

15 Wall Balls (20/14)

Fitness:

6 Rounds for Time

6 S2OH

12 Hanging Knee Raises

15 Wall Balls (16/10)

Home WOD

Metcon (Time)

6 Rounds for Time

6 Db/KB S2OH (Each Arm)

12 Goblet Squats

18 Sit Ups