WOD - 02/09/2022

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

:90 Banded Lat Stretch

:90 Banded Tricep Ext

:60 Banded Internal Shoulder Stretch

:60 Seal Stretch

:60 Childs Pose

:90 Lizard Stretch

Competition

Metcon (5 Rounds for time)

For Time (4 Min Cap)

17 Toes to Bar

15 Box Jump Overs

13 Deadlifts (225/155)

11 Burpees to Touch (12 Inch)

EMOM

For Time

EMOM

For Time

Sport

Metcon (5 Rounds for time)

For Time: (4 Min Cap)

15 Toes to Bar

13 Box Jump Overs

11 Deadlifts (185/135)

9 Burpees to Touch (6 Inch)

EMOM

For Time

EMOM

For Time

Fitness

Metcon (5 Rounds for time)

For Time (4 Min Cap)

15 Hanging Knee Raises

13 Box StepOvers

11 Deadlifts

9 Burpees

EMOM

For Time

EMOM

For Time