WOD - 08/08/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

10 Prone Plate Lift-Offs

10 Table Tops

Into:

1:30 Banded Lat Stretch

1:00 Banded Internal Shoulder Mob.

1:00 Banded Samson Stretch

1:00 Banded Frog Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

Comp

AMRAP 25

500m Row

15 Burpees Over the Rower

15 Strict HSPU

30 DB Snatches (50/35)

Sport

AMRAP 25

500m Row

15 Burpees Over the Rower

15 HSPU

30 DB Snatches (40/25)

Fitness

AMRAP 25

500m Row

15 Burpees Over the Rower

15 Box HSPU or Z-Press

30 DB Snatches

*Courtesy of Coach MC

Strength

Optional: Complete Before or After Class

Back Squat (5×5)

Climb to a heavy set of 5