WOD - 08/01/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

10 Lu Raises + 8 Ys + 6 Row W Press

10 Halos Ea. Direction

Into:

1:30 Standing Banded Lat Stretch

1:30 Banded Internal Shoulder Mob.

1:30 Down Dog Calf March

1:30 Lizard Pose

COMP/SPORT

Snatch (1 Rep Max)

15 Minutes to Build to a 1RM

Fitness

Metcon (3 Rounds for reps)

E5MOM x 3

1k Bike

With Time Remining

AMRAP

10 KB Sumo Deadlift High Pulls

15 Air Squats

20 Straight Leg Raises

* Use KB for support

Metcon

Metcon (Time)

Comp

For Time

600m Run

30 DB Squat Snatch (50/35)

15 Burpee Ring Muscle Ups

Sport

For Time

600m Run

30 DB Snatch (40/25)

15 Burpee C2B or 10 Burpee Bar MU

Fitness

For Time

600m Run

30 DB Snatch

15 Burpee Jumping Pull Ups