WOD - 07/14/2020

12th State CrossFit – CrossFit

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Metcon

Metcon (3 Rounds for time)

@0

21-15-9

Calorie Machine

Hang Clean

@ 10 Min Mark

3 Rounds of

15 Cal Machine

15 Front Squats

@20 Min Mark

45 Calorie Machine

45 S2Oh

C. 135/95

S. 115/75

F. 95/65

Home WOD

Metcon (3 Rounds for time)

@ 0

15-10-5

Hang Clean (Each Arm)

30 – 20 – 10

Sit Ups

@ 10 Min Mark

3 Rounds

15 Burpees

15 Goblet Squat

@ 20 Min Mark

40 Double Unders or 80 Singles

80 S2Oh Alt By 10s

40 Double Unders or 80 Singles