WOD - 09/05/2022

12th State CrossFit – CrossFit

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Mobility

2:00 Legs on Wall

2:00 Forearm Smash w/ Barbell

1:00 Forearm Stretch

1:00 Prone Rhomboid Stretch

1:00 Front Split

1:30 Hip 90-90s

Metcon

Metcon (Time)

Weston

Comp

5 Rounds for Time

1000m Row

200m DB Farmers Carry

50m DB Waiters Walk (Each Arm)

50/35

Weston

Sport

4 Rounds for Time

1000m Row

200m DB Farmers Carry

50m DB Waiters Walk (Each Arm)

40/25

Weston

Fitness

Weston

3 Rounds for Time

1000m Row

200m DB Farmers Carry

50m DB Waiters Walk (Each Arm)

DBs of Choice