WOD - 08/05/2020

12th State CrossFit – CrossFit

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Metcon

Metcon (Weight)

EMOM 20

Min 1. 15/12 Cal Machine

Min 2. 1 Round Macho Man

Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

C. 185/135

S. 135/95, 12/10 Cals

F. 115/75, 10/8 Cals

Home WOD

Metcon (10 Rounds for reps)

EMOM 20

Min 1. 200M Run or 45 Jumping Jacks

Min 2. With DB/KB 9 Reps Each Arm

3 Cleans from the Floor

3 Squats

3 Jerks