WOD - 07/17/2020

12th State CrossFit – CrossFit

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Metcon

()

Power Clean (8 x 1 )

EMOM x 8 : 1 Power Clean Climbing

Metcon (Time)

For Time

50 Lateral Burpees Over Bar

100/80 Cal Machine

EMOM: 1 Clean @ 70% of final weight

* Start with 1 Clean*

Home WOD

Metcon (4 Rounds for reps)

EMOM 8

Min 1 10- 15 Goblet Squat Jumps

Min 2 10 – 15 Weighted Dips

Metcon (Time)

For Time

50 Lateral Burpees Over KB or DB

100 Step Ups

EMOM: 5 KB Swings

* Start with 5 KB Swings*