WOD - 09/14/2020

12th State CrossFit – CrossFit

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Weightlifting

Back Squat (E2MOM x 6 )

6 Reps

Comp @ 60 – 65 Percent 1 RM

Sport @ Light to Moderate Weight

Fitness

Metcon (2 Rounds for weight)

E2MOM x 6 Alt (3 Each)

1. 10 Single KB Split Squats Each Leg

(Both Feet on Ground)

2. 10 SL RDL Each Leg
The Rounds = Weight you use for each exercise

Metcon

Metcon (Time)

800m Run

into

21 – 15 – 9

Squat Clean (135/95)

42 – 30 – 18

HR Push Ups

S/F: 21/15/9 HR Push Ups

S. (115/75)

F. ( Barbell Weight of Choice)

Home WOD

Metcon (2 Rounds for weight)

E2MOM x 6 Alt (3 Each)

1. 10 Single KB Split Squats Each Leg

(Both Feet on Ground)

2. 10 SL RDL Each Leg
Record the DB/KB weight used for each exercise

Metcon (Time)

For Time

400m Run or 90 Jumping Jacks

into

21 – 15 – 9

2 Arm KB or DB Squat Clean

HR Push Ups