WOD - 04/09/2021

12th State CrossFit – CrossFit

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Metcon (No Measure)

5 Prone Swimmers

10 Band Pull Aparts (Red)

2 Min Couch Stretch Each Leg

10 Half Kneeling Wall Rotations

2 Min Double Chest Stretch

10 Band Pull Aparts

5 Prone Swimmers


Thruster (10 Min to Find Heavy Double )


Metcon (6 Rounds for reps)


Min 1. Max Cal Machine

Min 2. Rest


Above Average (Time)

For Time

30 Burpee

30 Thrusters

1k Row or 2K Bike

30 Thrusters

30 Burpees

C. 115/80

S. 95/65

F. 75/55

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.