WOD - 03/25/2020

12th State CrossFit – CrossFit

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Secondary Lifts/ Accessory

E90s x 9 (3 rds or each exercise)

In 90s Athletes will work on one side for 30 seconds then they will rest for 15s before switching sides.

How to Read Tempo:

Ecentric Load, Bottom Position, Concentric Action, Top Position

Metcon (3 Rounds for reps)

Tempo SA Floor Press 3,X,2,1

Metcon (3 Rounds for reps)

Tempo Lat Pull Over 3,X,2,1 (work 1 minute rest 30s)

Metcon (3 Rounds for reps)

Plank Pull Throughs (Work for 1 min rest 30)


Metcon (AMRAP – Rounds and Reps)


40 Step Ups use a Chair or Stairs

40 Double Taps or Double Unders

40 Burpees