WOD - 07/09/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Min Double Chest Stretch

10 Seated Scapular Wall Slides

10 Band Pull Aparts

2 Min Prone Lat Stretch

10 Seated Scapular Wall Slides

10 Band Pull Aparts

COMP/SPORT

Power Snatch (E2MOM x 5)

2 Unbroken Power Snatches

Muscle-ups (E2MOM x 5 )

3 – 5 Ring Muscle Ups + 3 – 5 Dips at the top of final Muscle Up

Ring Dips (E2MOM x 5)

5 – 8 Ring Dips

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 rest 1 x 2

10 KB Swings

20 Step Ups

10 Box Dips

200m Row

Metcon

Metcon (Time)

Comp:

For Time

2 – 4 – 6 – 8 – 10 – 12

Hang Snatch (115/75)

HR Push Up

* 250/200m Row Between Sets*

* 5 Total Rows*

Sport:

For Time

2 – 4 – 6 – 8 – 10 – 12

Hang Snatch (95/65)

HR Push Up

* 250/200m Row Between Sets*

* 5 Total Rows*

Fitness:

For Time

2 – 4 – 6 – 8 – 10 – 12

Hang Snatch

HR Push Up

* 250/200m Row Between Sets*

* 5 Total Rows*

CORE

Metcon (Time)

4 Sets

45s Chinese Plank

15 MB Hanging Knee Raises (hold mb between feet)