WOD - 12/16/2020

12th State CrossFit – CrossFit

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Competition

12 Minutes to Establish a Heavy Single Thruster +

Max Set of Gymnastics Movement of Your Choice (One Movement Only)

Sport

12 Minutes to Establish a Heavy Single Thruster

No gymnastic max set…..save it for Fran

Thruster (1RM )

Muscle-ups (Max Set )

Chest-To-Bar Pull-ups (Max Set)

Toes-To-Bar (Max Set )

Pull-ups (Max Set )

Fitness

Metcon (6 Rounds for reps)

E2MOM x 6 Alt

10 – 15 Cal Machine

+ Max

Round 1/3/5

Lateral Bench Hops

Round 2/4/6

Supported Lateral Bench Hops

Metcon

Choose One

Friendly Fran

or

Fran

Friendly Fran (Time)

3 Rounds

21 Thrusters (115/85)

21 C2B Pull Ups

S. (95/65)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Home WOD

Metcon (Time)

3 Rounds

24 Single Arm DB/KB Thrusters (6s)

48 Double Unders or 2:1 Singles