WOD - 04/30/2022

12th State CrossFit – CrossFit

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Strength

Extra work outside of class. If you can get to the gym early, knock this out before class.

Front Squat (E3MOM x 5 )

4 Front Squats @ 80% 1RM

+ 5 Banded Resisted Vertical Jumps

Use 2 50lb DBs and 2 Red Bands

Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

Metcon (Time)

Partner Manion

7 Rounds

400m Run

29 Back Squats (135/95)

* Run together and split Back Squats as needed

S: 115/75

F: Weight of Choice

Metcon (Time)

Solo:

Half Manion

4 Rounds

400m Run

29 Back Squats (135/95)

S: 115/75

F: Weight of Choice