WOD - 05/07/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

1 Min KB Forearm Smash (EA)

1 Min KB Quad Smash (EL)

2 Min Banded Samson Stretch (EL)

2 Min Banded Hamstring Distraction(EL)

COMP/SPORT

Front Squat (E2MOM x 5 )

3 Reps

@70%, 72.5%, 75%, 77.5%, 80%

Back Squat (E2MOM x 5)

3 Reps

@70%, 72.5%, 75%, 77.5%, 80%

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1k Bike or 500m Row

10 Burpees To Plate

15 Plate G2OH

20 Plate Squats

25 Sit Ups

Metcon

Animal (Time)

100 KB Swings

(70/53)