WOD - 11/03/2020

12th State CrossFit – CrossFit

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Metcon

Metcon (Time)

Comp

10 Rounds

16/14 Cal Machine

8 C2B Pull Up

Hang Clean

5-5/4-4/3-3/2-2/1-1

Change Weights after every 2 Rounds

C 135/95, 155/105, 185/135, 205/145, 225/155

Sport

10 Rounds

14/12 Cal Machine

8 Pull Up

Hang Power Cleans

5-5/4-4/3-3/2-2/1-1

Change Weights after every 2 Rounds

S. 95/65, 115/75, 135/95, 155/105, 185/125

Fitness

10 Rounds

12/10 Cal Machine

8 Jumping Pull Ups or Ring Rows

Hang Power Cleans

5-5/4-4/3-3/2-2/1-1

Increase weight every two rounds

Home WOD

Metcon (Time)

10 Rounds

10 KB 2 Arm Squat Clean

5 Push Ups

10 Box Jumps

5 Push Ups