WOD - 10/24/2020

12th State CrossFit – CrossFit

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Metcon

Metcon (Time)

With a Partner

Buy In:

1k Row or 2K Bike

10 rounds ABA Style

6 Burpee Box Jump Overs

12 Hang Ppower Snatch

6 Burpee Box Jump Overs

Cash Out:

200 Sit Ups

C. 95/65

S. 75/55

F. 65/45

Metcon (Time)

Solo

1k Row or 2K Bike

5 Rounds

12 Burpee Box Jump Overs

12 Hang Power Snatch

Cash Out

100 Sit Ups

C. 95/65

S. 75/55

F. 65/45

Home WOD

Metcon (Time)

800m Run or 4 MIn of Cardio

Jump Rope/Bike/Jumping Jacks

4 Rounds

12 Burpee Box Jump Overs

24 DB or KB Alt Snatch

Cash Out

100 Sit Ups