WOD - 11/18/2020

12th State CrossFit – CrossFit

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COMP/SPORT

Thruster + Gymnastics

EMOM 12

Min 1. 5 Thrusters

Min 2. C2B Pull Up

C. 10-12

S. 8 – 10

Thruster (5 Reps: Across)

Chest-To-Bar Pull-ups (C. 10 – 12 Reps, S. 8 – 10 Reps )

Fitness

Metcon (6 Rounds for reps)

E2MOM x 6 Alt

10 – 15 Cal Machine

+ Max

Round 1/3/5

Max Hollow Rocks

Round 2/4/6

Max Band Pull Aparts (Red or Blue Band)

Metcon

Metcon (Time)

For Time

30 DB Thrusters

800m Run

30 DB Thrusters

C. 50/35

S. 35/25

F. DBs of Choice

Home WOD

Metcon (Time)

For Time

40 SA DB Thrusters (Alt by 5)

80 Box Jumps

40 SA DB Thrusters (Alt by 5)