WOD - 11/30/2021

12th State CrossFit – CrossFit

View Public Whiteboard

Mobility

Metcon (No Measure)

90s KB Forearm Smash (EA)

90s KB Calf Smash (EL)

90s Pigeon Stretch (EL)

90s Couch Stretch (EL)

Competition

Metcon (3 Rounds for reps)

Comp:

AMRAP 7

15/12 Cal Machine

12 C2B Pull Ups

Rest 2

EMOM 12

1. 70 Double Unders

2. 12 – 18 T2B

3. 6 KB Snatch 70/55 (EA)

Rest 2

AMRAP 7

12 Dips

15/12 Cal Machine

Sport

Metcon (3 Rounds for reps)

Sport:

AMRAP 7

15/12 Cal Machine

12 Pull Ups

Rest 2

EMOM 12

1. 50 Double Unders

2. 10 – 15 T2B

3. 6 KB Snatch 55/35 (EA)

Rest 2

AMRAP 7

8 Dips

15/12 Cal Machine

Fitness

Metcon (3 Rounds for reps)

Fitness:

AMRAP 7

15/12 Cal Machine

12 Pull Up Scales or Ring Rows

Rest 2

EMOM 12

1. 100 Single Unders

2. 10 – 15 Hanging Knee Raises

3. 6 KB Snatch (EA) or DB Hang Snatch (45/25)

Rest 2

AMRAP 7

8 Box Dips

15/12 Cal Machine