WOD - 01/28/2021

12th State CrossFit – CrossFit

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Metcon (9 Rounds for time)

E3MOM x 9 Alternating

1. 500m Row or 1K Bike + Max Hollow Hold

2. 30 Sit Ups

15 Push ups

30 Reverse Lunges

Max Plank

** Record the time holding each position for each round

** Start and Finish with the 500m Row or 1K Bike

** Only four founds of second 3 Min

Home WOD

Metcon (Time)

5K Run