WOD - 12/27/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

90s Banded Lat Stretch (EA) (Green Band or Heavier)

10 Band Pull Aparts (Blue or Red)

90s Double Chest Stretch

10 Band Pull Aparts

90s Banded Samson Stretch (EL) Green Band or Heavier

10 Banded Pull Aparts

90s Banded Hamstring Distraction (EL) Green Band or Heavier

Metcon

Metcon (Time)

Comp:

For Time

500m Row

25 Front Squats (115/75)

75 Double Unders

500m Row

25 Push Press (115/75)

75 Double Unders

500m Row

25 Thrusters (115/75)

75 Double Unders

500m Row

Sport:

For Time

500m Row

25 Front Squats (95/65)

75 Double Unders

500m Row

25 Push Press (95/65)

75 Double Unders

500m Row

25 Thrusters (95/65)

75 Double Unders

500m Row

Fitness:

For Time

500m Row

25 Front Squats (75/55)

75 Double Unders

500m Row

25 Push Press (75/55)

75 Double Unders

500m Row

25 Thrusters (75/55)

75 Double Unders

500m Row