WOD - 07/26/2021

12th State CrossFit – CrossFit

View Public Whiteboard


Metcon (No Measure)

2 min Barbell Forearm Smash (EA)

2 min Prone Lat Stretch

2 min Double Chest Stretch

90s Couch Stretch (EL)


Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Can you add 5-10 lbs to your Gwen?

We will lift every 6 minutes.

Fitness: Max Cal Machine in the time remaining for each 6 min interval.


Metcon (AMRAP – Reps)

Tabata Abs

20s on/ 10s off x 8

Toe Touches

Russian Twists

Hollow Rocks


Complete 2 rounds of each exercise then rest 2 min and repeat. Record total reps for both rounds.