WOD - 11/20/2021

12th State CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Partner

Buy in: 1k Row or 2k Bike (Both Athletes)

10 Rounds (ABA Style)

5 Hang KB Squat Cleans

10 Burpee Box Jump Overs : Partner Holds KB in Front Rack

5 Hang KB Squat Cleans

Cash Out: 100 Sit Ups (Both Athletes)

C: 55s/ 35s

S: 45s/25s

F: KBs or DBs

Metcon (Time)

Solo:

Buy in: 1k Row or 2k Bike

5 Rounds

10 Hang KB Squat Cleans

10 Burpee Box Jump Overs

Cash Out: 100 Sit Ups

C: 55s/35s

S: 45s/25s

F: KBs or DBs