WOD - 10/21/2020

12th State CrossFit – CrossFit

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Weightlifting

Push Press + Push Jerk (Work to Heavy Double )

1 Push Press + 1 Push Jerk

Fitness

Metcon (4 Rounds for reps)

EMOM 12

1. 2 – 4 Wall Walks

2. 10 – 15 Cal Machine

3. 20 – 30 Lateral Supported Bench Hops

Metcon

Metcon (Time)

Comp

4 Rounds

15 TTB

10 Deadlifts (225/155)

50 Double Unders

Sport

4 Rounds

10 TTB

10 Deadlifts (185/135)

40 Double Unders

Fitness

4 Rounds

15 Hanging Knee Raises

10 Deadlifts (135/95)

100 Single Unders

Home WOD

Metcon (Time)

4 Rounds

30 Sit Ups

10 DB/KB Deadlifts Each Arm

50 Double Unders or 100 Singles