WOD - 04/17/2020

12th State CrossFit – CrossFit

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Secondary Lifts/ Accessory

E2MOM x 9

In 2 Min 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)

Cossack Squats 3,2,X,1(90s Work,30 Rest)

Metcon (3 Rounds for reps)

Weighted Glute Bridge (Back Supported) 2,X,1,2 (90s Work, 30s Rest)

Metcon (3 Rounds for reps)

Windshield Wipers (90s work/30s rest)


Metcon (4 Rounds for reps)

AMRAP 3 Rest 1 x 4 ** Start where you left off

4 Single Arm Hang Squat Clean Thrusters

6 Single Arm Sumo Deadlifts

8 Burpees

** Complete all reps on right side then burpee then switch to compete all Reps on Left arm then burpee