WOD - 04/07/2021

12th State CrossFit – CrossFit

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Metcon (No Measure)

2 Min Forearm Smash on KB (EA)

90s Childs Pose

2 Min Calf Smash with KB (EL)

90s Double Chest Stretch


0 – 15

Smokey Mountian

10 – 20 – 30 – 20 – 10

KB Swings


15 – 25


+ Max Cal Machine

Smokey Mountain (Time)

10 – 20 – 30- 20 – 10

KB Swings


C. (70/55)

S. (55/35)

F. (44/26)

Metcon (AMRAP – Reps)

@ 15 Min Mark



Double Unders

Sit Ups

Complete Max Cal Machine until 25 Min Mark when finished with Annie

C/S. As Written

F. Singles

Ounces of Water (yesterday)

Ounces of water (AMRAP – Reps)

Record your total from yesterday!

Goal: 60-80 oz per day

Replacing your favorite sugary beverage with water is one of the easiest ways to decrease inflammation, prevent unwanted weight gain, and stave off chronic disease. Make this one small change to put yourself on a healthier path this month!

**Note: It is actually possible to drink too much water. Rapid excessive consumption can lead to low sodium levels which can be harmful. 60-80 oz per day is a good target range.