, 05/08/2021 - 12th State Crossfit

WOD - 05/08/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

10 Cat/Cow

2 Min Double Chest Stretch

90s Pigeon Stretch (EL)

2 Min Prone Lat Stretch

90s Couch Stretch (EL)

2 Min Double Chest Stretch

10 Seated Scapular Wall Slides

Metcon

Metcon (Time)

Partner

For Time:

*90 TTB *

6 Rounds (ABA Style)

12 DB Hang Clean and Jerk(Alt by 6)

200m Run

12 Single DB Step Up

*60 Pull Ups *

6 Rounds (ABA Style)

12 DB Hang Clean and Jerk (Alt by 6)

200m Run

12 Single DB Step Up

*30 Burpee Pull Ups *

C. (50/35) 90 TTB, 60 C2B, 30 Muscle Ups

S. (40/25), As Written

F. 90 Hanging Knee Raises, 60 Ring Rows, 30 Burpee Jumping Pull Ups

* Split reps as needed

Metcon (Time)

Solo

For Time:

45 TTB

3 Rounds

12 DB Hang Clean and Jerk (Alt by 6)

200m Run

12 Single DB Step Up

30 Pull Ups

3 Rounds

12 DB Hang Clean and Jerks (Alt by 6)

200m Run

12 Single DB Box Step Ups

15 Burpee Pull Ups

C. (50/35) 45 TTB, 30 C2B, 15 Muscle Ups

S. (40/25), As Written

F. 45 Hanging Knee Raises, 30 Ring Rows, 15 Burpee Jumping Pull Ups