WOD - W1 | D2

12th State CrossFit – CrossFit

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Weightlifting

COMP/SPORT

Weighted Step-ups (4 x 8 )

E3MOM x 4

8 Barbell Front Rack Step Up – EL

Banded Kb Sumo Deadlift

E3MOM x 4

12 Reps

Fitness

Metcon (AMRAP – Reps)

E2MOM x 6 Alt

1. 10 Bulgarian Split Squats EL +

Max Plate Hops

2. 20 Plate G2OH + Max Burpee to Plate

Metcon

COMP/SPORT/FITNESS

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

25 Box Jump Overs

15 Goblet Squats

5 KB Snatch Each Arm

Metcon (Calories)

@ 12 Min Mark

Tabata Bike or Row for Max Cals