WOD - 10/05/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Rounds

10 Band Pull Aparts

5 Prone Swimmers

Then

2 Min Feet Up on Wall

90s Figure 4 Stretch (EL)

90s Couch Stretch (EL)

Competition

Metcon (5 Rounds for reps)

EMOM 10

1. 3 – 5 Ring Muscle Ups + 3 – 5 Dips

2. 20 Shoulder Taps

Sport

Metcon (5 Rounds for reps)

EMOM 10

1. Dips or Muscle Up Practice

2. 20 – 30s HS Hold

Fitness

Metcon (4 Rounds for reps)

EMOM 12:

1. 8 -10 Box Dips

2. 2 – 4 Wall Walks

3. 20 – 30 Hollow Rocks

Metcon

Metcon (Time)

For Time:

2- 4- 6- 8 – 10 – 12-

DB Burpee Deadlift

– 200m Run after Each Set of DB Burpee Deadlifts

C. (50/35)

S. (40/25)

F. (Weight of Choice)