WOD - 12/28/2020

12th State CrossFit – CrossFit

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Metcon

Metcon (Weight)

EMOM 24

Min 1. 200/150M Row or 400/300M Bike

Min 2. 25 Sit Ups

Min 3. 5 Back Squat @ 50% of 1RM + Max Push Ups

Min 4 Rest

* Take bar from the floor

* Comment number of push ups

Home WOD

Metcon (6 Rounds for reps)

EMOM 24

1. 15 – 10 Burpees

2. 30 Air Squats

3. 45s. Plank

4. 60 Double Unders