WOD - 02/03/2021

12th State CrossFit – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run
For Max Effort OR NOT

COMP/SPORT

Back Squat (E3MOM x 5)

5 Back Squats @ 60%, 65%, 70%, 75%, 80%

+ 5 Seated Box Jumps

Fitness

Metcon (3 Rounds for time)

E5MOM x 3

1k Bike or 500m Row

15 HR Push Ups

15 Bulgarian Split Squats Right Leg

15 Bulgarian Split Squats Left Leg

Max Plank

Metcon

Metcon (6 Rounds for time)

Comp:

E2MOM x 6

10 Wall Balls (20/14)

10 Burpees

14/12 Calorie Machine

Sport:

E2MOM x 6

8 Wall Balls (20/14)

8 Burpees

12/10 Calorie Machine

Fitness:

E2MOM x 6

8 Wall Balls (16/12)

8 Burpees

10/8 Calories

Home WOD

Metcon (6 Rounds for time)

E2MOM x 6

8 2 Arm KB/DB Squat Clean

8 Burpees

10 Box Jumps or Step Ups