WOD - 10/11/2021

12th State CrossFit – CrossFit

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Metcon (No Measure)

10 Cat/ Cow

90s Barbell Trap Smash (EA)

90s Banded Lat Stretch (EA)

90s Double Chest Stretch

90s Banded Samson Stretch (EL)

90s Banded Pigeon stretch (EL)


Split Jerk Complex (E90s x 8 )

1 Front Squat + 1 Split Jerk


Metcon (3 Rounds for reps)

E4MOM x 3

15/12 Cal Machine

15 Plate Ground to OH

15 Weighted Russian Sit Ups

Max Plate Hops

* feel free to use two different plate

weights for G2OH and Sit Ups


Metcon (Time)


For Time

50 Pull Ups

25 Front Squats

50 Cal Machine

* EMOM 1 Clean and Jerk (225/155)


For Time

40 Pull Ups

20 Front Squats

40 Cal Machine

*EMOM 1 Clean and Jerk (165/115)


For Time

25 Front Squats

50 Jumping Pull Ups or Ring Rows

25 Cal Machine

* EMOM 1 Clean and Jerk

* You choose weight

**Al athletes will start with the first movement**

Rump and Pump

Metcon (No Measure)


3 Rounds for Quality

10 Reverse Zottman Curl

15 Renegade Rows + Push Up

10 Prone Tricep KIck Back

20 Band Pull Aparts