WOD - 09/29/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

10 Cat/Cow

2 Min Prone Lat Stretch

2 Min Double Chest Stretch

then

2 Rounds

5 Half Kneeling Banded Pull Apart (EA)

5 Squated Banded Rotations (EA)

COMP/SPORT

Snatch Complex (EMOM 10 )

Min 1 – 5

1 Low Hang Snatch : Climbing

MIn 6 – 10

1 Snatch : Climbing

Rest 2 Min

Clean complex 1 (EMOM 10 )

Min 1 – 5

1 Low Hang Clean: Climbing

MIn 6 – 10

1 Clean : Climbing

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

40 Cal Bike

20 Plate G2OH

10 Burpees to Plate

40 Bench Supported Hops

20 Walking Lunges (Each Leg)

10 Burpees to Plate

Metcon

1K Row (Time)

Max Effort 1K Row

Strength

Back Squat (E3MOM x 5 )

10/8/6/4/2

* Start 10 lbs heavier than last week and climb to a heavy double