WOD - 04/27/2021

12th State CrossFit – CrossFit

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Metcon (No Measure)

10 Cat/Cow

10 Seated Scapular Wall Slides

90s Couch Stretch (EL)

90s Hamstring Stretch on Rig (EL)

2 Min Wall Split

5 Prone Swimmers

10 Cat/Cow


Metcon (4 Rounds for reps)


E6MOM x 4

400m Run

15 Burpee Box Jump Overs (24/20)

18 T2B

21 Thrusters (95/65)


E6MOM x 4

400m Run

12 Burpee Box Jump Overs (24/20)

14 T2B

16 Thrusters (75/55)


E6MOM x 4

400m Run

10 Burpee Box Step Overs

12 Hanging Knee Raises

14 Thrusters (65/45)
Each round start with the second exersice from the round before

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.