WOD - 09/07/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

90s Barbell Trap Smash (EA)

2 Min Double Chest Stretch

2 Min Prone Lat Stretch

90s Couch Stretch (EL)

90s Pigeon Stretch (EL)

Metcon

Metcon (3 Rounds for time)

@0

21-15-9

Calorie Machine

Hang Clean

@ 10 Min Mark

3 Rounds of

15 Cal Machine

15 Front Squats

@20 Min Mark

45 Calorie Machine

45 S2Oh

C. 135/95

S. 115/75

F. 95/65

* Compare to 7/14/2020

Strength

Front Squat (1 Rep Max )

Work up to a heavy/ max single