WOD - 07/02/2022

12th State CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (3 Rounds for reps)

With a Partner

AMRAP 8

P1. 500/400m C2 Bike

P2. Max Backward Sled Drag

Each Length = 1 Rep

Down and Back = 2 Reps

* Count only the Reps on Sled

Rest 2

AMRAP 10

ABA Style

200m Run

10 Kb Sumo Deadlift High Pull

8 Burpees

Rest 2

AMRAP 8

P1. 500/400m Echo Bike

P2. Max Single Unders

* Count only the Single Unders

Metcon (3 Rounds for reps)

Solo:

AMRAP 8

500/400m Bike

150 ft Backward Sled Drag

500/400 Counts as 2 Reps

Each Sled Drag Counts as 2 Reps

Rest 2

AMRAP 10

200m Run

10 Kb Sumo Deadlift High Pull

8 Burpees

Rest 2

AMRAP 8

500/400m Echo Bike

100 Single Unders

Strength

Optional: Complete Before or After Class

Clean Complex (Every 1:15 x 12 (15 Min) )

1 Clean + 1 Clean and Jerk

* Drop the bar between the clean and the clean and jerk

* Build to a heavy