WOD - 03/01/2021

12th State CrossFit – CrossFit

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Metcon

The Standard (Time)

For Time

30 Clean and Jerks

30 Muscle Ups

30 Snatches

C. (135/95)

S. (115/75), Burpee Pull Ups

F. (95/65), 30 Burpees + 30 Ring Rows

Mobility

EMOM 10

Min 1. Double Arm Chest Stretch on Rig

Min 2. Prone Lat Stretch on Floor (Hold PVC Pipe in Hands)

Home WOD

Metcon (Time)

30 DB Hang Clean and Jerks Each Arm (Alt By 5s)

40 Burpees

50 Alt DB Snatches