WOD - 12/29/2020

12th State CrossFit – CrossFit

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Metcon

Sand Trap (3 Rounds for time)

0 – 7

21- 15- 9

Deadlift

Box Jump Over

7 – 14

1 K Row for Time

14 – 21

21 – 15 – 9

Power Clean

Lateral Barbell Burpee

C. 225/155, 135/95

S. 185/ 135, 115/75

F. 155/105, 95/65

Home WOD

Metcon (3 Rounds for time)

0 – 7

30 – 20 – 10

DB/KB Deadlift (Split Reps Evenly)

Box Jump

7 – 14

50 Sit Ups

50 KB Swings

50 Sit Ups

14 – 21

30 – 20 – 10

DB/KB Hang Clean (Split Reps Evenly)

Burpee over DB/KB