WOD - 05/07/2022

12th State CrossFit – CrossFit

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Metcon

Metcon (Time)

Partner:

150/120 Cal Machine

150 Sit Ups: Partner Holds Plank

100/80 Cal Machine

100 KB Swings: Partner holds DBs in Farmer Carry Hold

50/40 Cal Machine

50 Burpee Box Jump Over: Partner Holds Wall Sit

Partners Split Calories as Needed

Metcon (Time)

Solo:

75/60 Cal Machine

75 Sit Ups

50/40 Cal Machine

50 KB Swings

25/20Cal Machine

25 Burpee Box Jump Over

Strength

Back Squat (E3MOM x 4 then E2MOM x 3)

E3MOM x 4

3 Back Squats @ 87 – 90% 1RM

Then

E2MOM x 3

5 Back Squat Jumps @ 30% 1RM

* Record only your Heavy Back Squat Numbers