WOD - 08/14/2020

12th State CrossFit – CrossFit

View Public Whiteboard

Metcon

Hammer Time (Time)

For Time

1 Round

750m Row or 1.5K Bike

30 Hang Cleans

2 Rounds

500m Row or 1K Bike

15 Push Jerks

3 Rounds

250m Row or 500 Bike

5 Clean and Jerks

* Weights change when rounds change

C. 135/155/185

95/105/135

S. 115/135/155

75/85/105

F. 75/ 95/115

55/65/75

Home WOD

Metcon (Time)

For Time

1 Round

60 Box Jumps

30 KB 2 Arm Squat Cleans

2 Rounds

120 Jump Rope or 60 Double Unders

15 DB/KB Push Jerks Each Arm

3 Rounds

200m Run/ Row or 45 Jumping Jacks

5 DB/KB Clean and Jerks Each Arm