WOD - 05/07/2020

12th State CrossFit – CrossFit

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Metcon (5 Rounds for reps)


20s on / 10s off x 8

4 min each exercise

1 min rest between exercises

Jump Rope

Sit Ups

Box Jumps or Step Ups

OHS (use broom 🙂


Murph Prep V2

Metcon (No Measure)

Run 4 Min

Walk 2 Min

Run 3 Min

Walk 90s

Run 2 Min

Walk 1 Min

Run 1 Min

*Wear a weight vest if you have one and plan to wear it during murph*

14:30 Min total