, 07/04/2022 - 12th State Crossfit

WOD - 07/04/2022

12th State CrossFit – CrossFit

View Public Whiteboard

Mobility

2 Rounds:

15 KB Pullovers

10 Banded Prone Passthroughs

Into:

1:30 Standing Banded Lat Stretch

1:00 Banded Tricep Stretch (Low Anchor)

1:30 Banded Internal/External Hip Mob.

2:00 Banded Frog Stretch

Metcon

Metcon (Time)

Comp:

For Time

Randy

75 Power Snatches (75/55)

into

1 Mile Run

into

Josh

21 – 15 – 9

OHS (95/65)

42- 30 – 18

Pull Ups

Sport:

For Time

Randy

75 Power Snatches (75/55)

into

1 Mile Run

into

21 – 15 – 9

OHS (75/55)

30 – 20 – 10

Pull Ups

Fitness:

For Time

50 Power Snatches

into

1 Mile Run

into

21 – 15 – 9

OHS or Banded OHS

Ring Rows or Jumping Pull Ups

Metcon (Time)

With a Partner:

For Time

Randy

75 Power Snatches (75/55)

into

1 Mile Run (Both Partners Run)

into

Josh

21 – 15 – 9

OHS (95/65)

42- 30 – 18

Pull Ups

* Split all other reps as needed