WOD - 11/29/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

90s Barbell Trap Smash (EA)

90s Barbell Lat Smash (EA)

90s Prone Lat Stretch

90s Double Chest Stretch

90s Couch Stretch (EL)

COMP/SPORT

Snatch (E90s x 10 )

1 Squat Snatch

Set 1 60%

Set 2 65%

Set 3 70%

Set 4 75%

Set 5 80%

Set 6 70%

Set 7 75%

Set 8 80%

Set 9 85%

Set 10 90%

Fitness

Metcon (Time)

15 Min To Complete

1k Row or 2K Bike

* 200 Ft Sled Drag Backwards

75 Sit Ups

* 200 Ft Sled Drag Backwards

50 DB Snatches

* 200 Ft Sled Drag Backwards

25 DB Goblet Squats

* 200 Ft Sled Drag Backwards

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8 Power Snatch

8 OHS

8 Burpee Box Jump Overs

C. (95/65)

S. (75/55)

F. (45/35), Banded OHS if Needed

ACCESSORY

Metcon (No Measure)

Snatch Accessory Work

* Empty Bar or Very Light Weight

3 Rounds for Quality

5 Pausing OHS (3s Pause @ bottom)

5 Sotts Press

5 Snatch Balance