WOD - 07/31/2020

12th State CrossFit – CrossFit

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Metcon

3 position Snatch (E90s: 6 Sets : Climbing )

High Hang Snatch + Mid Hang Snatch + Snatch
C. Squat

S/F. Power

Metcon (Time)

6 Rounds

12/10 Cal Machine

12 Sumo Deadlift High Pull

24 Air Squats

C/S. 75/55

F. 65/45

Home WOD

Metcon (3 Rounds for reps)

E90s x 6

1. 7 DB or KB OH Squats (Each Arm)

2. 60s Max Plank Body Saw

Metcon (Time)

6 Rounds

24 DU or 48 Singles

12 Sumo Deadlift High Pull

24 Air Squats