WOD - 02/24/2021

12th State CrossFit – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run
For Max Effort or NOT

Metcon

Metcon (Time)

Comp:

5 Rounds

400m Run

20 Pull Ups

20 OHS (95/65)

Sport:

5 Rounds

400m Run

12 Pull Ups

20 OHS (75/55)

Fitness:

5 Rounds

400m Run

12 Jumping Pull Ups

20 OHS or Front Squats

Home WOD

Metcon (Time)

5 Rounds

400m Run or 20 Box Step Ups

20 Renegade Rows (10 Per Arm)

20 DB OHS (10 Per Arm)