WOD - W1 | D1

12th State CrossFit – CrossFit

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Weightlifting

Competition

Squat Snatch + Snatch Balance + OHS (10 x 1+1+1)

Squat Snatch

E 90s x 10

Climbing

1 Squat Snatch + 1 Snatch Balance + 1 OHS

Sport

Power Snatch + Snatch Grip Push Press + OHS (10 x 1+1+1)

Squat Snatch

E 90s x 10

Climbing

1 Power Snatch + 1 Snatch Grip Push Press + 1 OHS

Fitness

Metcon (Time)

15 Minutes to Complete

1k Row

200 Ft Sled Drag

30 Sit Ups

40 DB Snatch (Total)

30 Sit Ups

200 Ft Sled Drag

1k Bike

Metcon

COMP/SPORT/FITNESS

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups