WOD - 03/17/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Min Couch Stretch Each Leg

2 Min Quad Smash with Barbell or KB Each Leg

2 MIn Hamstring Stretch Against Rig Each Leg

COMP/SPORT

Front Squat + Jerk (E2MOM x 5 )

2 Front Squats + 2 Push Jerks

@ 70 – 75% of 1RM Jerk

Fitness

Metcon (3 Rounds for reps)

EMOM 12

1. 10 – 15 Cal Machine

2. 15 Kb Swings

3. 15 Goblet Squats

4. 30 Russian Twists

Metcon

Lucky Charms (Time)

Comp:

4 Rounds for Time

500m Row

15 Air Squats

5 Clean and Jerks (165/115)

15 Air Squats

50 Double Unders

Sport:

4 Rounds for Time

500m Row

15 Air Squats

5 Clean and Jerks (135/95)

15 Air Squats

35 Double Unders

Fitness:

4 Rounds for Time

500m Row

15 Air Squats

5 Clean and Jerks

15 Air Squats

75 Singles Unders

Home WOD

Metcon (Time)

5 Rounds

50 Double Unders or 100 Singles

15 Air Squats

30 KB Swings

15 Air Squats