, 03/16/2021 - 12th State Crossfit

WOD - 03/16/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Min Prone Lat Stretch on Box

2 Min Pigeon Stretch On Box Each Leg

10 Half Kneeling Wall Rotations Each Side

2 Min Prone Lat Stretch On Box

COMP/SPORT

Metcon (2 Rounds for reps)

Comp:

EMOM 8

MIn 1: 12 Deficit Push UP

MIn 2: 6 – 10 Strict Pull Up

Sport:

EMOM 8

MIn 1: 12 Push UP

MIn 2: 3 – 5 Strict Pull Up

Round 1 = Total Push ups

Round 2 = Total Pull Ups

Fitness

Metcon (Distance)

EMOM 10:

20s Sprint/ 40s Easy

Bike or Row

* Record total meters

Metcon

Metcon (Time)

Comp:

For Time 15 Min Time

60 SA DB Hang Clean and Jerk (Alt by 5s)

50/40 Cal Machine

40 Single DB Step Up

30 C2B Pull Ups

20 TTB

10 Bar Muscle Ups

(50/35)

Sport:

For Time

60 SA DB Hang Clean and Jerk (Alt by 5s)

50/40 Cal Machine

40 Single DB Step Up

30 Pull Ups

20 TTB

10 Burpee Pull Ups

(40/25)

Fitness:

For Time

60 SA DB Hang Clean and Jerk (Alt by 5s)

40/30 Cal Machine

40 Single DB Step Up

30 Ring Rows

20 TTB

10 Burpee Jumping Pull Ups

Home WOD

Metcon (Time)

60 SA DB/KB Hang Clean and Jerk

50 Burpees

40 Single DB/KB Step Ups

30 Push Ups

20 V-Ups