WOD - 07/07/2020

12th State CrossFit – CrossFit

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Metcon

Snatch (EMOM 8 – 2 Snatches )

8 x 2 – Climbing

Rest 5 Min

Then Metcon

Metcon (Time)

5 *10 *15 * 10 * 5

Hang Power Snatch

Push Ups

* 35 Double Unders or 70 Singles Between Sets*

C. 95/65

S. 75/55

F. 65/45

Home WOD

Metcon (4 Rounds for reps)

EMOM 8

Min 1. 6 Tempo Goblet Squats (5, 2, 1,1)

MIn 2. Max Russian Twists
Rest 2 min

Then

Metcon (Time)

5 *10 *15 * 10 * 5

Hang DB/KB Snatch (Each Arm)

Push Ups

* 35 Double Unders or 70 Singles Between Sets*

14 Min Cap