WOD - 03/02/2022

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

1:00 Shoulder Ext. w/ Barbell

1:00 Front Rack Opener w/ Barbell

1:30 Lizard Stretch

1:00 Weighted Ankle Mob.

2:00 Weighted Butterfly Stretch

COMP/SPORT

Clean Complex (E90s x 8: Climbing )

1 High Hang Clean + 1 Hang Clean + 1 Low Hang Clean

Fitness

Metcon (10 Rounds for reps)

EMOM 5

7 MB Cleans

+ Max Single Unders

Rest 2

EMOM 5

7 HR Push Ups

+ Max MB Sit Ups

Metcon

Metcon (Time)

Comp:

For Time

6-9-12-9-6

Front Squat (135/95)

Lateral Barbell Burpee

Toes to Bar

Sport:

For Time

6-9-12-9-6

Front Squat (115/75)

Lateral Barbell Burpee

Toes to Bar

Fitness:

For Time

6-9-12-9-6

Front Squat

Lateral Barbell Burpee

Hanging Knee Raises