WOD - W1 | D3

12th State CrossFit – CrossFit

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Weightlifting

COMP/SPORT

Back Squat (6×5 @ 60%)

Back Squat

E2MOM x 6

5 Back Squats

@ 60 percent of 1RM

Fitness

Metcon (AMRAP – Reps)

E2MOM x 6 Alt

1. 15/12 Cal Bike + Max Lateral Bench Hops

2. 15/12 Cal Row + Max Slam Balls

Metcon

Competition

Metcon (AMRAP – Reps)

EMOM 16

Min 1 Max Box Jump Overs

Min 2 Max Devils Press (50/35)

Min 3 Max Cal Bike

Min 4 Rest

Sport

Metcon (AMRAP – Reps)

EMOM 16

Min 1 Max Box Jump Overs

Min 2 Max Devils Press (35/25)

Min 3 Max Cal Bike

Min 4 Rest

Fitness

Metcon (AMRAP – Reps)

EMOM 16

Min 1 Max Box Step Overs

Min 2 Max Devils Press

Min 3 Max Cal Bike

Min 4 Rest