12th State CrossFit – CrossFit
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)