WOD - 09/28/2020

12th State CrossFit – CrossFit

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Weightlifting

Back Squat (E2MOM x 6 )

4 Reps

C. @ 70 -80% 1RM Back Squat

S. Heavy

Fitness

Metcon (2 Rounds for weight)

E2MOM x 6

1.10 EL DB Front Foot Elevated Reverse Lunge

2. 20 Glute Bridge (Back on Box) (DB on Hips)

Metcon

Metcon (Time)

Comp

For Time:

5,10,15,10,5

HSPU

MB Cleans x 2 (30/20)

Double Unders x 3

Sport:

4, 6, 8, 6, 4

HSPU

MB Cleans x 2 (20/14)

Double Unders x 3

Fitness:

5,10,15,10,5

Z- Press

MB Cleans x 2

Single Unders x 6

Home WOD

Metcon (2 Rounds for weight)

E2MOM x 6

1.10 EL Front Foot Elevated Reverse Lunge

2.10 EL SL Glute Bridge (Back on Box)

Metcon (Time)

4, 6, 8, 6, 4

Pike HSPU

2 Arm DB/KB Squat CleansCleans x 2

Double Unders x 3 or x6 Singles