, 02/19/2021 - 12th State Crossfit

WOD - 02/19/2021

12th State CrossFit – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run
For Max Effort OR NOT

Metcon

0 – 21

20 BFBurpees

20 Squat Snatches

25 BFBar Facing Burpees

15 Squat Snatches

30 BFBurpees

10 Squat Snatches

* You have until 14 Min Mark to Complete the Work Above*

* If you finish you get 3 More Minutes*

35 BFBurpees

5 Squat Snatches

* You have until 17 Min to complete Work Above*

* If you finish you get 4 More Minutes*

40 BFBurpees

Max Squat Snatches

** If you don’t complete the first portion of work in under 14 MInutes

rest until the 17 Min mark and complete 40 BFBurpees for Time**

@ 25 Min Mark

1K Row for Time

Metcon (AMRAP – Reps)

0 – 21

20 BFBurpees

20 Squat Snatches

25 BFBar Facing Burpees

15 Squat Snatches

30 BFBurpees

10 Squat Snatches

* You have until 14 Min Mark to Complete the Work Above*

* If you finish you get 3 More Minutes*

35 BFBurpees

5 Squat Snatches

* You have until 17 Min to complete Work Above*

* If you finish you get 4 More Minutes*

40 BFBurpees

Max Squat Snatches

C. (95/65), (135/95), (155/105), (185/125), (225/155)

S. (75/55), (95/65), (115/75), (135/95), (155/105)

F. (You choose weight and climb every other set) (Power If needed)

Metcon (Time)

40 Bar Facing Burpees for Time

** Start @ 17 Min Mark**

** This only applies to athletes that don’t make it past the 14 Min Mark**

1K Row (Time)

Max Effort 1K Row

2K C2Bike (Time)

Max Effort 2K C2Bike