WOD - 11/13/2020

12th State CrossFit – CrossFit

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COMP/SPORT

Deadlift (5×5 )

Climb to a Heavy Set of 5

Fitness

Metcon (4 Rounds for reps)

EMOM 12

1. 10 – 15 Cal Row

2. 15 Prone Plank Roll In

3. 12 Double KB Deadlift

Metcon

Metcon (3 Rounds for time)

Comp:

E5MOM x 3

400m Run

3 – 6 Muscle Ups

12 Burpees

6 Double KB Cleans (55/35)

Sport:

E5MOM x 3

400m Run

6 – 8 C2B Pull Ups

12 Burpees

6 Double KB or DB Cleans (35/25)

Fitness:

E5MOM x 3

400m Run

6 – 8 Pull Ups or Ring Rows

12 Burpees

6 Double DB Cleans

Home WOD

Metcon (3 Rounds for time)

E5MIN x 3

400m Run or 90 Jumping Jacks

6 Box Dips

12 Burpees

12 KB Swings