WOD - 12/19/2020

12th State CrossFit – CrossFit

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Metcon

12 Days of 12th State! (Time)

1 Wall Walk

200m Row or Run

30 Double Unders

4 Strict Pull Ups

5 Front Squats (95/65)

6 Reverse Lunges (95/65) Total

7 Hang Cleans (95/65)

8 Bar Facing Burpees

9 KB Swings (55/35)

10 Box Jumps

11 Sit Ups with MedBall

12 Double Squat Wall Balls (20/14)

S. 75/55

F. Box Step Ups, Singles

42 Min Cap

Complete workout like the 12 Days of Christmas.

1 Wall Walk

200m Run or Row + 1 Wall Walk

30 Double Unders + 200m Run or Row + 1 Wall Walk ……..

Home WOD

Metcon (Time)

12 Days of Corona

1 Turkish Get Up

2 KB or Db Squat Snatch (1 Each)

30 Double Unders or 60 Singles

4 Burpee Broad Jumps

5 Goblet Squats

6 Kb or Db Thrusters (3 EA)

7 Russian Sit Ups

8 Step Ups (4 Each Leg)

9 KB or DB Sumo Deadlift High Pull

10 KB or Db Hang Clean and Jerks (5 Each Arm)

11 Push Ups

12 Plank Pull Throughs (6 each arm)

Compare to 4/18/2020