WOD - 07/11/2020

12th State CrossFit – CrossFit

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Metcon

Metcon (Time)

For Time

800M Run

Into

3 Rounds

30/20 Cal Machine

30 MB Sit Ups

30 MB Step Ups

into

800m Run

Home WOD

Metcon (3 Rounds for reps)

AMRAP 8

20 Push Ups

20 DB/KB Step Ups

20 Weighted Russian Sit Ups

Rest 2

AMRAP 8

20 Burpees

20 Step Ups

20 Sit Ups

Rest 2

AMRAP 8

20 KB Sumo Deadlift HIgh Pull

20 Reverse Lunges

20 Russian Twists (over and back = 1)