WOD - 09/16/2022

12th State CrossFit – CrossFit

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Mobility

2 Rounds:

10 Plate Halos

5 Prone Swimmers

5 Jefferson Curls (Light)

Into:

1:30 Banded Internal/External Hip Mob.

1:30 Banded Pigeon Pose

1:30 Banded Lat Stretch

1:00 Banded Internal Shoulder Mob.

COMP/SPORT

Deadlift (E2MOM x 6)

3 Deadlifts

*Build to a Heavy Triple

*Don’t Drop Bar

*Reset Hips Between Each Rep

Fitness

Metcon (Weight)

EMOM 12

1.) 12/10 Cal Machine

2.) 10 Dead Stop KB Swing

3.) 20 Band Pull Aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

Comp

AMRAP 4 Rest 1 x 3

15 Lateral Barbell Burpees

12 T2B

9 Deadlifts (155/105)

6 Power Cleans

3 Ring Muscle Ups

* Pick Up Where You Left Off

Sport

AMRAP 4 Rest 1 x 3

15 Lateral Barbell Burpees

12 T2B

9 Deadlifts (135/85)

6 Power Cleans

3 Bar Muscle Ups

Or 6 C2B Pull Ups

* Pick Up Where You Left Off

Fitness

AMRAP 4 Rest 1 x 3

15 Lateral Barbell Burpees

12 Hanging Knee Raises

9 Deadlifts

6 Power Cleans

6 Pull Ups or Jumping Pull Ups

* Pick Up Where You Left Off