WOD - 01/16/2021

12th State CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

AMRAP 30

Partner 1:

50 Sit Ups

40 DB Hang Clean ans Jerk (Alt by 5)

30 Box Jumps

20 MB Cleans

10 HR Push Ups

Partner 2.

Rows 500m or Bikes 1 K

Switch when you finish but pick up where YOU left off not your partner

C. (50/35 DB) (30/20 MB)

S. (35/20 DB) (20/14 MB)

F. Weight of Choice
* Score is total number of rounds completed between two partners. 500 and 1k doesnt count toward total

* DB Hang CNJ is with 1 DB Only

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

50 Sit Ups

40 DB Hang Clean and Jerks

30 Box Jumps

20 MB Cleans

10 HR Push Ups

500m Row or 1K Bike

C. (50/35 DB) (30/20 MB)

S. (35/20 DB) (20/14 MB)

F. Choice of Weight

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

50 KB/DB Hang Clean and Jerk (alt by 5)

40 Box Jumps

30 2 Arm kb/db Squat Clean

20 HR Push Ups

10 Plank Pull Through each arm

400 m run or 2 min of Cardio