WOD - 02/13/2021

12th State CrossFit – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run
For Max Effort OR NOT

Metcon

Metcon (6 Rounds for reps)

EMOM 24

Min 1. 15/12 Cal Machine

Min 2. 15 Burpees

Min 3. 15 KB Swings (Shooters Choice Weight)

MIn 4. 20 Sit Ups

S. 12/0 Calories, 12 Burpees

F. 10/8 Calories, 10 Burpees

Home WOD

Metcon (6 Rounds for reps)

EMOM 18:

Min 1. 10 – 15 Burpees

Min 2. 15 KB Swings

Min 3. 20 Sit Ups