WOD - 06/14/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

20 Hip 90-90s

5 Jefferson Curls (Light)

15 Tib Raises

Into:

1:00 Weighted Ankle Mob.

2:00 Happy Baby

2:00 Childs Pose

1:30 Down Dog Calf March

COMP/SPORT

Front Squat (E3MOM x 5 )

3 Pause Squats: Hold 3s at bottom + 2 Squats @ 65% -70% 1 RM

+

5 Seated Box Jumps

Fitness

Metcon (Weight)

E5MOM x 3

20 Cyclist Goblet Squat

20 Banded Good Morning

20 Double KB Kneeling to Stand (10 Each Leg)

Recovery Bike

* Record the total weight of both Kbs you Use

Metcon

Metcon (Time)

Comp:

For Time

21 – 15 – 9

Deadlifts (255/185)

Box Jump Overs

400m Run Between Sets

Sport:

For Time

21 – 15 – 9

Deadlifts (225/155)

Box Jump Overs

400m Run Between Sets

Fitness:

For Time

21 – 15 – 9

Deadlifts

Box Step Overs

400m Run Between Sets