WOD - 07/09/2022

12th State CrossFit – CrossFit

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Metcon

Metcon (Time)

Partner

For Time

100/80 Calorie Row

50 T2B

100 KB Squat Cleans

50 T2B

100 Burpees over Rower

* KBs Weight of Choice

* Fitness DB Squat Cleans

Metcon (Time)

Solo

For Time

50/40 Calorie Row

25 T2B

50 KB Squat Cleans

25 T2B

50 Burpees over Rower

* KBs Weight of Choice

* Fitness DB Squat Cleans & Hanging Knee Raises

Strength

Optional: Complete Before or After Class

Clean Complex (E90s x 10)

1 Clean + 1 Clean and Jerk

* Build to a Heavy Complex