WOD - 08/03/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Min Feet up on Wall

90s Wall Split

90s Couch Stretch (EL)

90s Hamstring Stretch (EL)

90s Kneeling KB Calf Stretch (EL)

Metcon

Metcon (Time)

Comp:

1 Mile Run

80 Sit Ups

60 Russian KB Swings (70/55)

40 C2B Pull Ups

20 Goblet Squats (70/55)

Sport:

1 Mile Run

80 Sit Ups

60 Russian KB Swings (55/35)

40 Pull Ups

20 Goblet Squats (55/35)

Fitness:

1 Mile Run

80 Sit Ups

60 Russian KB Swings

40 Jumping Pull Ups or Ring Rows

20 Goblet Squats

Strength

Front Squat (10 Sets of 3 )

@ 60% 1 RM Across