WOD - 08/17/2020

12th State CrossFit – CrossFit

View Public Whiteboard

Metcon

Clean Complex

1 Hang Clean + 1 Front Squats + 2 Push Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Sumo Deadlift High Pulls

12 HR Push Ups

6 Front Squats

12 box jumps (24/20)

C. 115/80

S. 95/65

F. 75/55, Step Ups

Home WOD

Metcon (4 Rounds for reps)

E90s x 8 Alt

1. 15 Goblet Squat Jumps

2. 15 KB/DB Good Morning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Sumo Deadlift High Pulls

12 HR Push Ups

6 Front Squats

12 box jumps

Next Level

Metcon (No Measure)

EMOM 12

1. 2/3 Strict Pull Ups + 3/5 Kipping Pull Ups + Hang till 45s Mark

2. 30s Plank on Hands