WOD - 04/03/2020

12th State CrossFit – CrossFit

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Secondary Lifts/ Accessory

E2MOM x 9 (3 Rounds Each Exercise)

In 2 minutes Athletes will work on one side for 45 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 Goblet Squat 3,2,X,1

(90s Work, 30s rest)

Metcon (3 Rounds for reps)

Tempo SA/SL RDL 2,X,2,1

Metcon (3 Rounds for reps)

Tempo Straight Leg Raises 3,X,2,1

Metcon

Metcon (4 Rounds for time)

E3MOM x 4

15 Goblet Squats

12 Burpees

9 DB or Kb Single Arm S2OH Each Arm