WOD - 05/14/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Min KB Kneeling Calf Stretch (EL)

90s Quad Smash (EL)

90s Pigeon Stretch (EL)

2 Min Double Chest Stretch

COMP/SPORT

Front Squat (E2MOM x 5 )

3 Reps

@75%, 77.5%, 80%, 82.5%, 85%

Back Squat (E2MOM x 5 )

3 Reps

@75%, 77.5%, 80%, 82.5%, 85%

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1 K Bike

20 Push Ups

30 Renegade Rows (Total)

40 Walking Lunges (Total)

50 Russian Twist (Over and Back = 1)

Metcon

2k Row (Time)

Max Effort 2k Row
10 Min Time Cap