WOD - 04/06/2022

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Rounds:

10 T’s, 8 Y’s, 6 Row W Press

10 Band Pull Aparts

5 Banded Pass Throughs

Into:

1:00 Forearm Smash w/ BB

1:30 Shoulder Ext. w/ BB

2:00 Happy Baby

1:30 Pigeon Pose

2:00 Couch Stretch

COMP/SPORT

Snatch (1 Rep Max )

Fitness

Metcon (2 Rounds for reps)

EMOM 5

12 DB Snatch

Max DB Plank Pull Throughs

Rest 2

EMOM 5

3 Burpees Over Row

Max Cal Row

Metcon

Metcon (Time)

Comp/Sport:

4 Rounds

5 Squat Snatch@ 75% Of 1RM

15/12 Cal Machine

30 Sit Ups

Fitness:

4 Rounds for Time

5 Power Snatch

12/10 Cal Machine

30 Sit Ups