WOD - 09/07/2020

12th State CrossFit – CrossFit

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Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
S. 5 Rounds, Kipping Pull Ups, 115/75

F. 4 Rounds, Ring Rows, 95/65

Home WOD

Metcon (Time)

5 Rounds

30 Air Squats

20 SA Hang Clean and Jerks (5 EA)

10 Sumo Deadlift High Pull

400M Run or 90 DU or 180 Singles