WOD - 04/14/2021

12th State CrossFit – CrossFit

View Public Whiteboard


Metcon (No Measure)

10 Cat Cow

10 Rig Resisted OHS

90s Barbell Lat/ Tricep Smash (Each Arm) (Bar in Rack)

90s Pigeon Stretch (EL)

2 Min Double Chest Stretch in Rig

10 Rig Resisted


Snatch Complex (E90s x 8 )

1 Power Snatch

1 Snatch Balance




Metcon (8 Rounds for reps)

E90s x 8 Alt

12/10 Cal Machine

Round 1. Max DB Snatches

Round 2. Max Air Squats

* goal is to have at least 30s to work on max movement.


Metcon (Time)


4 Rounds

400m Run

6 Wall Walks

12 DB Box Step Ups (50/35)


4 Rounds

400m Run

4 Wall Walks

12 DB Box Step Ups (40/25)


4 Rounds

400m Run

3 Wall Walk

12 DB Box Step Ups

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.