WOD - 10/14/2020

12th State CrossFit – CrossFit

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Weightlifting

Push Press + Push Jerk (E2MOM x 6 )

2 Push Press + 2 Push Jerks

C. @ 75 -85% 1RM Push Press

S. Heavy

* Coach will split you up in two groups. Group 1 will go on the 0 and Group 2 will go on the 1.

Fitness

Metcon (Weight)

E2MOM x 6 Alt

1. 10 Alternating ZPress: Both Hands In Air Alternate at Top

2. 20 Band Face Pulls : 2 Second Return

* on free standing rig*

Metcon

Troubleshoot (Time)

For Time

Partition as Needed

30 Devils Press

60 Wall Balls

90 Box Jump Overs

C. 50/35, 20/14, 24/20

S. 35/25, 20/14, 24/20

F. 25/15, 16/12, Step Overs

Home WOD

Metcon (Time)

For Time

10 Burpees

40 DB Snatches

10 Burpees

60 Goblet Squats

10 Burpees

80 Box Jumps

10 Burpees