WOD - 05/04/2020

12th State CrossFit – CrossFit

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Metcon

Metcon (3 Rounds for reps)

EMOM 12

Goblet Hold Posterior Step Down

Split Stance RDL

Weighted Hollow Rocks (hold weight over chest)

Metcon

Metcon (2 Rounds for time)

Min 0 – 10

30 – 20 – 10

DB or KB Hang Squat Clean (Alt by 5)

V- Ups

Min 10 – 20

30 – 20 – 10

DB or KB Snatch

Burpee

Murph Prep V2

Metcon (8 Rounds for time)

EMOM 16

Min 1. 200M Run

Min 2. Rest