WOD - 07/12/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

1 Min Barbell Forearm Smash

2 Min Prone Lat Stretch

90s Calf Stretch (EL)

90s Couch Stretch (EL)

2 Min Double Chest Stretch

COMP/SPORT

Squat Clean + Hang Squat Clean + Front Squat (E90s x 6)

Fitness

Metcon (4 Rounds for reps)

EMOM 12:

MIn 1:10 – 15 Cal Machine

Min 2: Max Single DB Hang Clean and Jerks (Alt by 5s)

Min 3. Rest

Metcon

Hurricane (Time)

3 RFT:

800m Run

21 Power Cleans, 155/105
Sport: 115/80

Fitness: Weight of Choice

CORE

Metcon (Time)

2 Rounds

30 Toe Touches

30 Russian Twists

30 Penguin Heel Taps

30 Reverse Crunches