WOD - 06/16/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Min Feet Up on Wall

2 Min Wall Split

2 Min Barbell Quad Smash (EL)

2 MIn Barbell Trap Smash (EA)

2 Min Hamstring Stretch Against Rig (EL)

COMP/SPORT

Back Squat (E2MOM x 6 )

7- 7 – 5- 5- 3- 3

* Climbing

+

6 Hamstring Curls (Use Rower)

Fitness

Metcon (4 Rounds for time)

E3MOM x 4

200m Run

30 Lateral Bench Hops

20 Banded Good Mornings

Metcon

2021 OQ Test 3 (Time)

120 Wall Balls (20/14) (10’/9′)

120 Calorie Row

C/S: As Written
Fitness:

100 Wall Balls

100/80 Calorie Row