WOD - 07/07/2022

12th State CrossFit – CrossFit

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Mobility

2:00 Legs on Wall

2:00 Wall Split

1:30 Couch Stretch

1:00 Pigeon Stretch

1:00 Down Dog Calf March

1:00 Flow Between Seal and Down Dog

Metcon

Metcon (5 Rounds for time)

Teams of 4

5 rounds

Comp:

30/25 Cal Sprint

1:3 / Work: Rest

Sport/Fitness:

25/20

Echo Bike: 25/20

Metcon (Distance)

@ 30 Minute Mark

12 Minutes Max

Bike, Run or Row

for Max Meters