WOD - 06/03/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

15 KB Pull Overs on Bench

15 Front Rack Openers on Bench

Into:

1:00 Banded Internal Shoulder Mob.

2:00 Banded Lat Stretch

1:00 Seal Stretch

1:30 Childs Pose

1:30 Frog Stretch

COMP/SPORT

Clean and Jerk (20 Minutes to Find 1 Rep Max )

500m Row (Time)

Max Effort 500m Row

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

10 Double DB Cleans

20 Db Shoulder to Overhead

30 Box Jump Overs or Step Overs

40 Sit Ups

50 Calorie Machine