WOD - 09/23/2020

12th State CrossFit – CrossFit

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Weightlifting

Push Press (E2MOM x 6 )

5 Reps

C. @ 65 – 70% 1 RM

S. @ Moderate Weight

Fitness

Metcon (2 Rounds for weight)

E2MOM x 6 (3 Rds Each)

1. 12 DB Push Press

2. 20 KB Gorilla Rows

Metcon

Metcon (Time)

Comp

2 Rounds

20 Deadlifts (205/145)

20/15 Cal Machine

2 Rounds

20 Burpee Box Jump Overs

20 Pull Ups

Sport

2 Rounds

20 Deadlifts (165/115)

15/12 Cal Machine

2 Rounds

15 Burpee Box Jump Overs

15 Pull Ups

Fitness

2 Rounds

20 Deadlifts (135/95)

12/10 Cal Machine

2 Rounds

15 Burpee Box Jump Overs

15 Jumping Pull Ups or Ring Rows

Home WOD

Metcon (2 Rounds for weight)

E2MOM x 6 (3 Rds Each)

1. 12 DB Push Press Each Arm

2. 10 SA DB Row

Metcon (Time)

2 Rounds

20 Deadlifts Each Arm

400m Run or 90 Jumping Jacks

20 Burpee Box Jumps