, 10/13/2021 - 12th State Crossfit

WOD - 10/13/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

10 Banded Pass Throughs

5 Half Kneeling Banded Pull Aparts (EA)

10 Banded OHS

5 Squatted Banded Rotations

10 Seated Scapular Wall Slides

2 Min Double Chest Stretch

2 Min Prone Lat Stretch

COMP/SPORT

Snatch Complex (EMOM 10 )

Min 1 – 5. 1 Segmented Snatch : Pause for 3 Seconds Below Knee

Min 6 – 10. 1 Snatch

Rest 2

Clean Complex (EMOM 10 )

Min 1 – 5. 1 Segmented Clean : Pause for 3 Seconds Below Knee

Min 6 – 10. 1 Clean

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

50 Elevated Reverse Lunges

40 Cal Bike

30 Banded Good Mornings

200 Ft Sled Drag

100m Farmers Carry

Metcon

Metcon (Time)

500m row

30 Bar Facing Burpees

Strength

Back Squat (E3MOM x 5 )

10/8/6/4/2

* Try to add 10 Lbs from last week