WOD - 08/24/2020

12th State CrossFit – CrossFit

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Metcon

Power Clean + Squat Clean + Jerk (E2MOM x 8 )

Metcon (AMRAP – Reps)

AMRAP 12

Ascending by 1s

1 Hang Clean and Jerk

1 Burpee Box Jump Over

2, 2 / 3,3 / 4,4/ 5,5…..

C. 145/100

S. 115/75

F. 95/65

Home WOD

Metcon (4 Rounds for reps)

E2MOM x 8

1. 8 Elevated Reveres Lunges EL

2. 12 Weighted Hip Bridges (Back on Box)

Metcon (AMRAP – Reps)

AMRAP 12

Ascending by 1s

1 DB/KB Hang Clean and Jerk (EA)

1 Burpee Box Jump Over

2 EA, 2/ 3EA,3/ 4EA, 4……

Next Level

Metcon (2 Rounds for reps)

Next Level

EMOM 12

Min 1. 6 – 12 Pull Ups

Min 2. 15- 10 Cal Bike

* Total Cals

* Total Pull Ups