WOD - 07/13/2020

12th State CrossFit – CrossFit

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Metcon

Snatch (8 x 1 )

EMOM 8 : 1 Snatch

C. Squat

S. Power

F. Hang

Metcon (Time)

@ Final Weight

For Time

25 Deadlifts

50 MB Cleans (20/14)

25 Push Ups

75 Double Unders

25 Push Ups

50 MB Cleans

25 Deadlifts

Home WOD

Metcon (No Measure)

EMOM 8

Min 1.3 KB or DB Squat Snatch (EA)

Min 2. 45s Prone Plank Body Saw

Metcon (Time)

For Time

25 KB/DB Deadlifts (Each Arm)

25 KB/DB 2 Arm Squat Cleans

25 Push Ups

75 Double Unders

25 Push Ups

25 KB/DB 2 Arm Squat Cleans

25 KB/DB Deadlifts (Each Arm)