WOD - W1 | D2

12th State CrossFit – CrossFit

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Metcon

Competition

Metcon (Distance)

30 Min Clock

EMOM 8

Min 1 20 – 40 Ft HS Walk

Min 2 30 Air Squats

rest 2 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 Power Cleans (155/105)

7 Lateral Burpees

200 m Run

rest 2 mins

Metcon (AMRAP – Reps)

EMOM 8

MIn 1 3-6 Bar Muscle Ups

MIn 2 50 Double Unders

Sport

Metcon (AMRAP – Reps)

30 Min Clock

EMOM 8

Min 1 4-10 HSPU

Min 2 30 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 Power Cleans (135/95)

7 Lateral Burpees

200 m Run

rest 2 mins

Metcon (AMRAP – Reps)

EMOM 8

Min 1 12 – 15 C2B Pull Ups

Min 2 35 Double Unders

Fitness

Metcon (AMRAP – Reps)

30 Min Clock

EMOM 8

Min 1 2-4 Wall Walks

Min 2 30 Air Squats

rest 2 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 Power Cleans

7 Lateral Burpees

200 m Run

Rest 2 mins

Metcon (AMRAP – Reps)

EMOM 8

Min 1 Pull Up Practice

Min 2 50 Single Unders