WOD - 07/06/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

10 Cat/Cow

5 Half Kneeling Wall Rotations (EA)

90s Samson Stretch (EL)

5 Prone Swimmers

90s Banded Hamstring Distraction (EL)

COMP/SPORT

Split Jerk (E2MOM x 6)

2 Split Jerk Climbing

C. 3 Reps of Kneeling Jumps + Box Jump

S. 3 Reps of Box Jump + Depth Jump/w Catch

Fitness

Metcon (6 Rounds for reps)

E2MOM x 6 Alt

1. AMRAP 2

12 DB Push Press

12 Renegade Rows

Max Single DB Box Step Ups

2. Max Cal Machine

Metcon

Metcon (Time)

Comp:

4 Rounds for Time

6 Bar Muscle Ups

12 Heavy DB Alt Split Snatch (Alt Legs)

18 Box Jump Over

Sport:

4 Rounds for Time

8 C2B Pull Ups

12 Heavy DB Alt Split Snatch (Alt Legs)

18 Box Jump Over

Fitness:

4 Rounds for Time

10 Ring Rows or Jumping Pull Ups

12 DB Alt Split Snatch (Alt Legs)

18 Box Step Over